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  • Writer's pictureHanni Berger CEO JOYVIAL

Sleep Like a Baby

How to sleep better

Are you feeling exhausted, mentally tired, or are running on empty? Then keep reading, I have some great tips for you!

The science of sleep is fascinating, complicated and growing

We can all agree that sleep is important, but sleep science is becoming a lot more sophisticated, helping us understand the importance of sleep and all of the factors that can affect its quality.

We now know that lack of sleep affects just about everything in your body and mind. People who get less sleep tend to:

  • Be at higher risk for health issues like diabetes, heart disease, and certain types of cancer, often triggered by increased inflammation in the body.

  • Experience a slowing metabolism, weight gain, and hormone imbalance.

  • Display emotional imbalances such as lack of impulse control, fluctuating moods, reduced memory, and diminished decision-making skills.

Lack of sleep can also negate the health benefits of your work out.

4 reasons to make sleep a priority in your life

  1. It restores your body and mind. Your body repairs itself, cells regrow, and even detoxify while you sleep. It reduces inflammation, hence reducing the risk of disease.

  2. It improves your brain's ability to learn and remember things, technically known as “synaptic plasticity”. Science shows that those who sleep longer have better grades in school and improved mental capacity.

  3. It down-regulates your hunger hormones, reducing cravings, and regulate appetite.

  4. It reduces the stress hormones in your body, decreasing signs of anxiety and depression.

Do you know how much sleep adults need? It's less than your growing child, but you may be surprised that it's recommended that all adults get 7 - 8 hours a night. In fact, when working with clients, improving their sleep is one of the first areas we often address.

5 tips that will help you get a good-night sleep

  1. One of the best things you can do is to get yourself onto a consistent sleep schedule. This means turning off your lights 7-8 hours before your alarm goes off. Seven days a week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and falling and staying asleep will be much easier.

  2. Be thoughtful about what you eat before going to bed. Meals with animal protein such as chicken, beef, and even fish take the stomach longer to digest with beef taking up to four hours to digest. Keep it light in the evening.

  3. Find time to be in the sun and to move your body. These things tell your body it's daytime; time to be productive, active and alert. Being cooped up in a dark office all day can confuse your body’s circadian rhythm.

  4. Cut off your caffeine and sugar intake early. Both caffeine and sugar will keep your mind more active than you want it to be at night when trying to fall asleep.

  5. Have a relaxing bedtime routine that starts 1 hour before your “lights out” time - that is 8-9 hours before your alarm is set to go off. If you are a parent you know how important the bedtime routine is for your baby. It’s the same for you. This may include dimming your artificial lights, nixing screen time and perhaps reading a physical book or have a calming bath.

When JOYVIAL's executive health coaches works with clients, sleep is often a topic that is addressed right at the start. Would it be helpful for us to support you when you move towards better sleep? Click the 'Contact' button in the top right corner or simply send us an email to to schedule your free discovery session.

Remember, at JOYVIAL, we are committed to helping you live your healthiest, most JOYful life. For all the latest health and wellness tips and to get inspired, following along with us on Facebook, Instagram, LinkedIn and Twitter.

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