Dear Readers,

You probably know firsthand the effects that lack of sleep can have on your mood.

Have you ever;

  • Pulled an all-nighter to finish a project
  • Suffered from insomnia
  • Battled with the feeding schedule of a newborn baby; or
  • Put up with the symptoms of a bad cold?

Not getting enough sleep can make us irritable, moody, and more vulnerable to stress.
Studies from the University of Pennsylvania show even partial sleep deprivation can have a significant effect on mood.
Researchers found people limited to only 4.5 hours of sleep per night for a week reported feeling more stressed, angry, sad and mentally exhausted.
When the participants returned to their regular sleep schedule, all these factors improved.
There’s a significant connection between psychological issues and sleep.
Often, those who suffer from anxiety or depression also suffer from insomnia.
On the flip side, those diagnosed with insomnia will often develop major depression.
Sleep doctors recommend a variety of ways to help adults and children achieve adequate sleep.
Besides proper diet and exercise, their recommendations include:
Cutting Back On Caffeine
Cut back on your caffeine consumption at least 6 hours before bedtime.
This can vary from person to person — I, for example, cut myself off from coffee after 12 pm.
Eliminate Blue Lighting
Limit light exposure in the evening, especially the blue light emitted from screens like your phone.
Instead, reach for a book or magazine before bed.
Establish A Pre-Sleep Routine
Establish a calming pre-sleep routine.
This is something as simple as brewing yourself a cup of tea.
Maybe it’s as involved as adorning yourself with lavender essential oils.
Try partaking in a few deep stretches, or listening to one of my guided sleep meditations before bed.
As the Dalai Lama says, “Sleep is the Best Meditation.”

Here’s to your next peaceful nights sleep.

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