Hello friends,

Being well-rested is one of the best gifts we can give ourselves. If you've been losing sleep, consider these tips to get a better night's sleep tonight. Be well!

xoxo,

Sukey

Your alarm goes off. It's 6am, and you'd really like to get to a 6:30 yoga class... but you've only been asleep for five hours. What's more beneficial: an early morning stretch session or an extra hour of sleep?

It may seem that getting to yoga will be better for your state of mind, but a full night's sleep is undoubtedly better for your body—and bolsters your brain over the long run as well.

Most people require 7 to 8 hours of sleep per night, and consistently running on a deficit has its dangers. Your body reacts by increasing its production of stress hormones and decreasing its production of beneficial hormones, like those that support immunity and those that keep your appetite in check. (Ever wonder why a sleepless night can make you feel ravenous the next day?) More not-so-pleasant side effects: impaired memory and increased pain reception.

The benefits of sleep, however, are innumerable, and the more time you spend in deep sleep the more the advantages multiply. Adequate sleep will reduce your risk of diabetes and heart disease, reduce your stress levels, help control your weight and improve your memory. Most importantly, sleep gives your body a chance to repair its own cells, effectively restoring and reviving you from the inside out.

We all know that consuming caffeine right before bed is likely to disrupt sleep, but other than laying off the after-dinner espresso, what can you do to encourage a full night of shut-eye?

Create an evening ritual. A calming routine performed each night will signal your body to slow down and prepare itself for rest. Whether it's reading a book, listening to a few mellow songs or writing in a journal, make it a habit to devote the period of time just before sleep to an activity that makes you feel relaxed.

Power down. The room where you sleep should be a tech-free zone. Even if they don't wake you up, deep sleep can be inhibited by the stimulating dings, buzzes and glowing lights of all your gadgets. When it's time for bed, leave laptops and cell phones charging in the next room—and be sure your kids do the same.

Spend a minute on the mat. Just a few restorative yoga poses can put you in the perfect frame of mind for restful slumber. Roll out your mat next to your bed and start with a lengthy child's pose. Hang in a forward fold and spend some time in bridge pose before sealing it all in and closing your eyes in savasana. Then climb into bed, carrying that feeling of peace with you.

The Well Wisdom: Napping is no substitute for sleep, as 20 to 30 minutes isn't enough time for your body to enter the later, more beneficial stages of sleep. If you miss out on a full night's rest from time to time, supplement with a power nap if you can. But if you're repeatedly falling behind on quality sleep, it's time to change your nighttime routine. Remember: good sleep is one of the best things you can give your body, and it's completely free.