Getting 8 hours of sleep Dealing with insomnia. Did you know that seven types of rest can help you relax better over time? Ever since I started focusing on them, I’ve been craving the nights I’m able to get 8 hours of sleep. Meditation is more than saying “ohm” while sitting with your legs crossed. While deep breathing does help to reset our nervous system, meditating is a way to help quiet our minds. You and I love coffee. Kudos if it’s a yummy cold brew that energizes us! But Shelton and Kamau believe being mindful of what we’re drinking throughout the day can help us get 8 hours of sleep. Why? “Your food and beverage choices can impact your sleep while many of us may stop drinking coffee after the morning, caffeine is often present in favorite sodas and other beverages. Caffeine can wake the body up, making it harder to fall asleep.” You know the beloved soda you have to drink as a late ‘pick-me-up?’ It’s likely confusing your body. I’ve always heard the importance of kids having a routine they follow, but did you know we need to have them too? Kamau says, “As creatures of habit, our bodies thrive on consistency. A steady bedtime routine helps regulate the body’s sleep-wake cycle, preparing your mind and body for rest.” She says you can “think of it as a nightly ritual to signal, ‘It’s time to unwind.’ One of the most impactful changes is to stop sacrificing sleep. Many people feel that nighttime is the only time they have to themselves, a phenomenon called Revenge Bedtime Procrastination (RBP). This mindset not only reduces the time available for sleep but also disrupts the body’s ability to regulate sleep hormones, such as melatonin. people who get 8 hours of sleep are limiting their screen time before bed. Shelton says, “…they avoid cell phones and TV, stopping the use of electronic devices 30–60 minutes before bed.” Although it doesn’t seem ‘blue’ to us, Kamau says “the blue light from screens can trick your brain into thinking it’s still daytime” which disrupts “your natural rhythm, making it harder to fall asleep.” She adds, “Give your devices a bedtime, too — try putting them away 2-3 hours before you turn in. If that feels like a stretch, dim your phone’s light or switch to dark mode to ease the strain on your eyes
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Wednesday, March 19, 2025