Hey friend, how have you been sleeping lately? I bet not as well as you could be and you’re not alone.

Sleep is VITAL to our overall wellness, and most of us are not getting enough.

Sleep allows our bodies to improve athletic performance or energy levels, reduces the risk of accidents, increases metabolism (weight loss and maintenance are supported by getting more sleep), boosts a healthy immune system, reduces the risk of depression, and has affects our social interactions. Its hard to ignore the benefits of sleep, yet why are so many of us still not getting enough of it?

Sleep deprivation is caused by not getting the right amount of sleep and it is estimated that approximately one-third of Americans are sleep deprived with the percentage increasing each year. Many factors play into sleep deprivation but the major reasons someone may not be getting enough is from poor sleep habits, medical conditions, sleep disorders, stress, anxiety, and voluntary choices that lead to less time for sleep. Some conditions surrounding lack of sleep require medical intervention or are out of our control, but there are many things we can do to ensure successful sleep.

Form a routine

If you’re a parent you know that having a solid bedtime routine can make a huge difference in helping our kids fall asleep, so why not do it for ourselves as well? Create a plan for how you would like to see your evenings progress, what helps you wind down, and stick to your plan. Consistency is a major factor in regular, dependable rest.

Cut back on late meals and caffine

Studies have shown that caffeine in the late afternoon and early evening most certainly have affects on our sleep, but did you know that big meals close to bedtime do as well? Digestion requires our metabolism to slow and can result in weight gain, indigestion, and reduce the amount of REM sleep that happens overnight. Plan your big meals for two to four hours before bed.

Set the environment

Your surrounding environment can make a big difference in your sleep. Temperature, lighting, sounds, and level of comfort all contribute to a good night’s sleep. Your body has a circadian rhythm that receives signals from the light in your environment-darkness means its time for sleep, temperature-we tend to sleep better when we aren’t really warm, sound-loud noises tend to pull us from deep sleep and wake more often which results in feeling less rested, and overall comfort- is your bed lumpy, do you have enough pillows, etc. Set yourself up for sleep success by providing the ideal environment.

Put the screens away

This is a tricky one but when bedtime is near turn off the TV, put your phone away and don’t scroll on your IPAD. Screens inhibit sleep and overstimulate our brains when we need to encourage a time of winding down. Reading is a great alternative. Not everyone is into reading and it if isn’t your thing, find a way to have some calm, non-screen oriented time before bed. In replacement of your screens, this time of evening would be perfect for a meditation or mindfulness practice.

Sleep has impacts in all aspects of our physical and mental health, and not getting enough can be dangerous. Consistent reliable sleep is a commitment that requires saying “no” to many things. Make sleep a priority and watch how quickly your whole body will benefit.