Feeling exhausted or “running on stress hormones” all day?

Top Tips for Better Sleep 

Have you said “bye bye” to sleeping through the night?

 

Are you feeling exhausted or “running on stress hormones” all day?

 

Do not fear, I have some great tips for you!

 

The science of sleep is fascinating, complicated and growing

 

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

 

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

 

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

 

OMG – What aspect of health does sleep not affect???

 

Knowing this it’s easy to see the three main purposes of sleep:

• To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

 

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  SO they say!

 

Try not to skimp!

 

(Don’t worry, I have you covered with a bunch of actionable tips below.) As a Human Design Analyst I’m including tips on each Type, so you can get the best out of your energy throughout the day

 

Tips for better sleep

 

• The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  7 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 thank you for it.

 

• Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre).  Choose the whole orange instead of the juice.  Make sure you’re getting some protein every time you eat.

 

• During the day get some sunshine and exercise., this is especially important if you are a “GENERATOR” type in Human Design – you really do need to burn off some of that sacral energy and it will help you wind down more easily in the evening.

 

• Stop caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening.

 

• Have a relaxing bedtime routine. that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This is particularly beneficial for Manifestors, Projectors and Reflectors. This would include dimming your artificial lights, screens off and perhaps reading an actual real book or having a bath.

 

So how many of these tips can you start implementing today?

Healthy sleep Habits for the “Manifestor”‘Type in Human Design

 

10%  of the population are classed as Manifestors in Human Design. Manifestors are the pure doers of the world and the only type who are here to initiate action and impact others. By honouring their design of working in bursts and rest cycles they preserve their energy. They do not have sustainable energy to burn like the generator types as they do not have a defined sacral. Their strategy to ensure restful sleep is to lay down BEFORE they are tired and if possible sleep at least twice weekly on their own. They need this alone time to renew their precious energy. Try this technique for a couple of weeks and note your energy levels sleeping on your own vs. sleeping with your partner.

 

Healthy Sleep Habits for the “Generator ‘Type in Human Design

67% of the population are classed as Generators (includes Manifesting Generators) in Human Design. Generators are the “worker bees” and are designed to work hard everyday but must find the right work, work that they love. Working your fingers to the bone for a job you hate drains your life force energy and sacral power. Generators are blessed with sustainable energy and are designed to wear themselves out about before sleeping.  If you find yourself waking up in the middle of the night or have difficulty sleeping, try increasing your exercising throughout the day so you burn up your excess energy. You will find sleep comes easier.

 

Healthy Sleep Habits for the Projector Type in Human Design

20% of the population are classed as Projectors in Human Design. Projectors are natural coaches and guides and are waiting for the rest of the world to recognize and invite them to guide us. They are classed as non-energy types as they do not have a defined Sacral like the Generator and have no motor to the throat like the manifestor so are prone to burning out quickly if they are not using their Strategy and Authority correctly. As such they need to take mini-breaks throughout their day to re-charge and at bedtime they should lay down and relax up to an hour before they would like to go to sleep. This will give their bodies a chance to unwind from the built up energy they have received throughout their day which must be released if they are to get a peaceful and restful night’s sleep. Top Tip experiment.  if you are sleeping with a Generator – try to sleep one night on your own without your partner – notice how you feel to be out of the “buzzing” energy of the Generator.

 

Healthy Sleep Habits for the Reflector Type in Human Design

 

The rarest Type in Human Design with just 1% classed as Reflectors. They have an open Sacral Centre so just like the Projectors and Manifestors they too, do not have sustainable energy to keep on all day.  If possible, lay down or relax at least an hour before retiring to your bed. Remember also not to wait until you are totally exhausted as you need that downtime to release energies that do not belong to you and you have picked up throughout your day.

 

References:

 

http://www.precisionnutrition.com/hacking-sleep