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plasticity, emotional stability, weight management, boosting immunity, lowering blood pressure, and reducing inflammation, to name just a few. 5 GET TO SLEEP Disrupted routines, extra screen time, alcohol consumption, and the blurring of boundaries between work and private life are just a few factors that contribute to poor quality and quantity of sleep. You know you're not getting enough quality sleep if you regularly have trouble falling asleep, your sleep is disrupted, or you feel foggy or tired throughout the day. Furthermore, your emotional and mental health are at stake. Research shows that "failing to get enough sleep can also make us feel sad, anxious, and depressed." 6 Not getting the quality of sleep you need will slow your reflexes, undermine decision making, and may even dull creative expression. However, there are nightly and daytime practices each of us can do to reap all the benefits that come from a sound night's sleep. Put into action all, some, or just one new sleep practice to make your sleep hygiene sparkle, and experience your most luxurious and satisfying sleep. Optimize Your Sleep Surroundings Your bedroom environment is key to a night filled with consistent multiple sleep cycles. • Love and look forward to sleeping in your bed. Provide yourself with a good mattress, a variety of favorite pillows, and comfy bedding. • Minimize light and avoid loud or intermittent sounds. Some people are more easily lulled to sleep with soft, wordless music, soothing guided meditations, or white noise or nature sounds. • Lower the temperature: According to the Sleep Foundation, better quality sleep happens in cooler temps, and it recommends keeping the thermostat set between 60 and 67 degrees Fahrenheit to get the most ideal sleep. • Optimize sleep with aromatherapy: Spray your bedding with essential oils or add a diffuser to your bedroom. Lavender has been known to reduce anxiety, clary sage may reduce cortisol levels, chamomile calms and sedates, and peppermint reduces inflammation and clears your airways. Be sure to pick scents that are most pleasurable to your senses. 7 • Avoid working in your bedroom so there are no associations of work in the place where you sleep. L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 83 What Happens When We Sleep Stage 1 This first stage lasts several minutes and marks the transition between wakefulness and sleep. Muscles relax, and your heart rate, breathing, brain waves, and eye movements begin to slow down. Stage 2 The second sleep stage is the longest of the sleep stages. Heart rate, body temperature, and breathing rates continue slowing and muscles become even more relaxed. Eye movements cease and brain waves briefly spike and then slow down. Stage 3 This stage plays an important role in replenishing energy, as well as cellular and tissue repair. Heartbeat, breathing, and brain waves are at their lowest levels. Muscles are as relaxed as they can be as you enter this slow wave sleep. This phase helps you feel awake and refreshed the next day. Stage 4 The rapid eye movement (REM) stage begins about 90 minutes after you fall asleep and is marked when the eyes begin to move back and forth quickly under your eyelids. Breathing rate, heart rate, and blood pressure will begin to increase. Dreaming is initiated and your arms and legs will become paralyzed (it's believed this is intended to prevent you from physically acting out your dreams). Your brain also processes information during this stage, making it important for learning and memory consolidation. The duration of each REM sleep cycle increases as the night progresses.