March is National Sleep Awareness Month! Are you getting the sleep you need?
Too often I see the hashtag #TeamNoSleep or hear people saying “I’ll sleep when I die,” and I wonder if these individuals know and understand the importance of sleep, as well as the risks associated with the lack of sleep. A study done by the National Sleep Foundation recommends that young adults and adults get seven to nine hours of sleep daily.
Black people are twice as likely to have shorter sleep durations than white people, and it is estimated that they sleep 35-60 minutes less compared Whites. It is also reported that Blacks have longer durations of sleep as well, about 60% more. Due to these sleep durations, there is a greater risk of diabetes, cardiovascular disease, high blood pressure, obesity, and even death.
The Importance of Sleep
Sleep is essential for optimal health and overall well-being. With a good night sleep, you are improving your mental well-being and, memory, and focus. Sleep reduces your stress levels and gives your body the recharge it needs to conquer each day. In addition, sleep can aid in weight maintenance. By getting the recommended amount of sleep you have more energy to exercise, are less likely to snack, and burn more calories than those who get less sleep.
Tips for Better Sleep
The Centers for Disease Control and Prevention reports that more than
a third of Americans lack the recommended amount of sleep. With little changes comes great rewards, and by making small changes you can start to get not only the suggested amount of sleep but a restful sleep.
Tip #1: Create a Consistent Sleep Schedule
Set a time to go to sleep and wake up. If you can have a set schedule all week that is great, but life does sometimes get in the way, so practice your sleep schedule at least 3-4 times a week.
Tip #2: Where You Sleep Matters
Keep a clean, clutter-free room, and always make your bed in the morning so it feels like your getting into a new bed each time. Your bed is a place of rest, so leave your work, food, and technology out. Use your bedroom to create an atmosphere that promotes mindfulness and peace.
Tip #3: Adopt a Healthy Diet
Not only does eating healthier boost your energy levels, but it also helps better your sleep. In my own experience, I went vegan for a month and I got the best sleep I ever had. I didn’t have any problem going to sleep or staying asleep. When I fall back into poor eating habits, I have less energy, no motivation, and my sleep patterns are off.
Tip #4: Meditation
Meditation is a great way to set the tone for your night of sleep. By following a simple meditation your body and mind fall into a deep restful sleep. There are many apps like Buddhify, Calm, and
Headspace that you can use, or you can also find great guided meditations on Youtube. Michael Sealey and Jason Stephenson have great guided meditations for sleeping and waking up.
Tip #5: A Touch of Lavender
Lavender is known to improve sleep, reduce anxiety and stress. By rubbing a tiny bit of lavender on your pillow, or using a lavender spray you are opening yourself to a peaceful night of sleep. I currently use a lavender and sage calming pillow spray, and it does give off a sense of calmness.
Tip #6: Keep Positive Energy
Stay away from negative energy and people. By allowing negative energy into your life, you are opening yourself to take on other people’s stress, which then contributes to your lack of sleep because you are now worried about other people’s problems.
Tip #7: Dream
“Go to sleep with a smile on your face, a positive thought in your mind, and a dream in your vision” (The Happy Formula). Falling asleep with a dream in mind can help you get a peaceful night’s sleep. I like to visualize happy things when I go to sleep that way when I wake up, I can awaken with a smile.
Let us know if these tips help you get a better night’s sleep, and if you have tips please feel free to share them with us.
Elissa Mirsky, known to most as Elle, is a published author and former editor-in-chief of Bold Magazine. She believes food shouldn’t be boring and every meal should be fashionably edible. Follow her on Instagram @mylifebeingelle where she is documenting her journey to eat well, live life, and love self.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
