5 Tips For Getting Enough Sleep and How It Affects Your Health If You’re Not

Are you getting the sleep you need?

Years ago, I listened to a podcast by Gretchen Rubin where she discussed a happiness hack for sleep where you calculate your bedtime according to the number of hours of sleep you need a night.  Then you set an alarm for bedtime.  I thought, oh I get about 7 hours of sleep a night most nights.  According to the National Sleep Foundation, adults need 7-9 hours of sleep a night for optimal health.  
When I started paying attention to the hours I slept, I realized I was not getting 7 hours of sleep any nights.  It was more like 6 hours, some nights even less.  No wonder I was so tired all the time!  So, I set an alarm on my phone for 10:00pm (the time I needed to go to bed in order to get 7 hours of sleep) and I worked on turning out the lights by that time.  Guess what?  I started feeling less tired and having more energy throughout the day. 

You're not getting enough sleep if you have these symptoms:

If you are wondering if you get enough sleep, see if you have these symptoms.  If you do, you are probably not getting enough sleep.  

  • trouble focusing/brain fog
  • being forgetful
  • you can’t control your emotions (crying easily, angered easily)
  • you can fall asleep anywhere at any time
  • waking up unrefreshed/ no energy
  • your mind races when you try to sleep
  • you wake multiple times during the night
  • puffy eyes or eye problems
  • weight gain
  • craving sugar and junk food

How is lack of sleep harming your health?

If you aren’t getting enough sleep most nights, you might experience some of these chronic health conditions:

  • heart disease
  • diabetes
  • obesity
  • stress
  • inflammation
  • anxiety 
  • depression
Empaths often need even more sleep.  We are prone to absorbing the energy of other people around us, which can overwhelm our system.  If you work in a job where things are chaotic, or you don’t feel supported, that can wear you out too.  What are your living conditions like?  Do you live in an environment that you love and that nurtures you?  If not, see if you can make some changes.    

5 Tips For Better Sleep

There are so many tips I could give you for better sleep, but sometimes you need individual help.  Comment below and I will try to help you out, but here are 5 tips to get you started.

  1.  Calculate what time you need to go to bed in order to at least get 7 hours of sleep.  Then set an alarm on your phone to get ready for bed 1 hour earlier.  That way you can turn lights out at bedtime.
  2. Get 20 minutes of morning sunlight.  This will help to set your circadian rhythm (your natural sleep/wake cycle) so that you are tired at bedtime and ready to wake up in the morning.  You can go outside to drink your morning coffee, exercise outdoors, or if you just can’t get outside, sit by a sunny window.  
  3. Go to bed and wake up at the same time every day.  This also helps your circadian rhythm, and you will naturally feel tired at bedtime and wake easier in the mornings.
  4. Exercise- You can walk, do yoga, take dance classes, or whatever you like.  You don’t have to do something strenuous, like running or CrossFit, unless that’s what you love.
  5. Meditate- Try a guided meditation from YouTube or the free app, Insight Timer, if you are new to meditation.  When I first started meditation, it was hard for me.  Guided meditations were much easier.  When I woke during the night, I could just put in my earphones and fall back asleep quickly.  Now, I can do them on my own.  I barely get through the beginning before I’m back asleep again!

Comment below on any other sleep problems you think are related to being an empath and let me know what sleep issue you want more information on.

Join my Facebook group, Rebooting Health For Empaths to get a free e-book on Empaths and sleep. If you are wanting to start a morning routine that can help you improve sleep and other healthy habits, I have a mini course called, Transformational Morning Routine For Empaths. You can check that out and my other coaching programs here.

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