Kris on Health

Wellness

Best Sleep for Fall and Beyond

By Kris Denning

IT’S FALL AGAIN! THIS IS A BUSY TIME OF YEAR FOR MANY OF US WITH

FAMILIES AND KIDS IN SCHOOL. It’s the perfect time to establish a sleep routine that will help everyone succeed in keeping their best foot forward each day. Okay, most days…. progress, not perfection, is what we should be asking of ourselves anyway.

There is nothing more important than rest. For our kids, for ourselves, and for all the people we deal with day in and day out. We all need it to function our best. How much sleep does everyone need? According to the CDC, Preschoolers should be getting 10-13 hours of sleep including naps. Kids 6-12 years of age should be getting 9-12 hours of sleep, and teens need 8-10 hours of sleep. Adults are advised to get at least 7 hours a night.

If your family falls in line with those recommendations, way to go! If you or anyone in your family are having trouble reaching the recommended hours of sleep, here are some suggestions.

Stop consuming media at least 30 minutes before bed. Switch off the TV or phone and replace it with a book. Nothing too stimulating. Enough to keep you reading, yet something that encourages those lids to want to droop and fall. I highly recommend not having a TV in the bedroom. This way, your body gets the message that when you arrive in that bed, it is time for sleep.

The kids may not be happy about it, but have them keep their phones outside of their room at night. Then they won’t be getting late night “snaps” from those kids who are allowed to sleep with their phones. If your kids are already in high school, this may not be a fight you want to create at this stage of the game. Try leading by example and dock your phone in the kitchen at night and perhaps they will learn from you. Even better.

Try not to consume late day caffeine, including chocolate. This one is tough for me (the chocolate) at times, but I have learned my lesson that late day caffeine impedes my ability to fall asleep. Seems like a no brainer, but there are substances we consume that we aren’t even aware contain caffeine, such as chocolate. Did I mention the chocolate? I like chocolate.

Establish an exercise routine. Moderate, daily exercise for at least 30 minutes will help you get a more restful sleep. Keep in mind that vigorous exercise late in the day may wind you up a bit, so try and get your exercise earlier so you have energy when you really need it. If it is evening, and you want to move the body, I highly recommend walking, Yoga, light stretching, and foam rolling. All of these will help calm the body and mind.

If racing thoughts prevent you from drifting off, rest assured that anything you haven’t accomplished today, will be there tomorrow. Jot down anything of importance you need to remember for the morning, then let it go.

My favorite way to fall asleep, is to count my blessings instead of sheep… Close your eyes and rest in gratitude. Say to yourself, I am grateful for – my health, my warm bed, my family, my cat, my home, chocolate, etc. Falling asleep with an unending gratitude list will ensure you will drift off to happy dreams and awaken on a positive note.

Wishing you all a restful fall…

Kris

www.HealthyToTheSoul.com

*Sign up for Kris' weekly newsletter at healthytothesoul.com Kris Denning is a Yoga and Pilates teacher, Reiki Master, and Holistic Nutritionist.

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