Sleep: It’s not just for babies

Last blog I introduced myself as part of the Rural Georgia Growing Stronger initiative at UGA, and said that in every entry I would be providing tips and tools for managing stress and taking care.  My blog will have lots of practical, short (because I know you don’t have a lot of time!) activities and ideas to help you thrive under stress.

So, what is stress? It’s simply our physical and emotional response to an outside cause, usually something we feel like we don’t have much control over and can’t handle. Stress can leave us feeling exhausted, achy, nauseated, irritable, with high blood pressure, unable to sleep or concentrate.  Over time, it can affect our bodies and our behaviors in ways that make us ill, sometimes seriously so.

BUT there are lots of things you can do to help your body and emotions, take care of yourself, and manage stress. Last newsletter I wrote about Box Breathing. This time, I’d like to talk about sleep.

Getting a good night’s sleep

Sleep is essential for our health, but when we’re stressed it can be hard to fall asleep or stay asleep. Everyone needs 6-8 hours of good quality sleep. Here are some suggestions for getting a good night’s sleep:

Avoid these

• Exposing yourself to bright light or device screens within 2-3 hours of bedtime can disrupt sleep.
• Consuming a lot of sugary foods and beverages can lower sleep quality.
• Consuming caffeine closer to bedtime makes it hard to sleep.
• Consuming alcohol before bed may help you fall asleep, but you won’t stay asleep and will end up with insomnia.

Try to do these for better sleep

• Unplug electronics before bedtime and try reading a book instead.
• Stick to a bedtime and wake up routine every day.
• Eat a light meal with healthy carbs (high fiber, low sugar) before bed to help sleep.
• Melatonin is a natural substance that helps sleep. Food high in melatonin include tart cherries, almonds, and raspberries. Yum!

Sweet dreams!