Sleep Dimensions

According to the Canadian Sleep Research Consortium, the key dimensions of healthy sleep, aka the “pillars of sleep,” include:

Regularity: Maintaining a regular sleep schedule reinforces our biological clock & enhances the quality of our rest.

Satisfaction: How we feel about our sleep is separate from sleep quantity & can impact our day. Setting realistic sleep expectations can directly impact how we feel during the day.

Alertness/Sleepiness: Our sleep is tied to how alert we feel during the day. Too much alertness at night can hinder our ability to sleep. Taking time to wind down can help avoid a busy brain at night

Timing: The ideal sleep schedule for you aligns with your body’s natural rhythms. Early morning sun exposure helps boost our mood and can shift our biological clock earlier, & more bright light in the evening shifts us to being more awake later in the day.

Continuity/Efficiency: Waking up occasionally during the night is normal, but if we are awake for more than 30 minutes, it’s time to take a look at possible sleep disruptors.

Duration: guidelines recommend 7-9 hours per night. 

We should focus on giving our body the rest it requires to function optimally for our best self.

These sleep dimensions are linked to good health and well-being 

and are independent from the presence or absence of sleep disorders. Even with disordered sleep, there are still sleep elements that can be enhanced.

Tips for healthier sleep

When your mind is racing and keeping you awake at night, use a mental fitness strategy

Try going to bed at the same time each night and get out of bed at the same time each morning, weekdays and weekends.

Prepare your mind and body for sleep. Use relaxation techniques as part of your bedtime routine 30 – 90 minutes before sleep.

If you take a nap, make it short (10-20 minutes) and no later than 3:00p.m.

Active days lead to restful nights. Exercise during the day for a better sleep at night.

Avoid going to bed feeling hungry, full or affected by caffeine or alcohol.

Ensure you have a comfortable bed, mattress & pillow for a good night’s sleep.

To optimize your bedroom environment, consider: temperature (keep it cool), noise levels (no TV), light levels (blackout blinds, bright clocks, etc.)

Did you know.....

Try the 10-3-2-1 rule: 

10 hours before bed, avoid consuming caffeine

3 hours before bed, limit alcohol & food 

2 hours before bed, try to relax & avoid mentally taxing tasks 

1 hour before bed, put away all your electronics

Healthy Eats!

20 Minute Simple Salmon & Asparagus

“Salmon provides omega-3 fatty acids, which reduce inflammation and promote relaxation, contributing to better sleep quality, minimizing sleep disturbances." (Trista Best - Registered Dietician)

Ingredients

For the seasoning:

1 teaspoons chili powder

1/2 teaspoon salt

1/4 teaspoon red pepper flakes

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

1/8 teaspoon tumeric

For the Asparagus:

1 pound asparagus

Garlic salt

For the Salmon:

4 fillets salmon, about 1 1/2 pounds

Lemon zest

Instructions

Preheat oven to 425 degrees F.

Mix the spices together in a dish.

Place salmon and asparagus on a greased pan. Spray top of salmon and asparagus with olive oil cooking spray. Sprinkle the asparagus with some garlic salt and the salmon with the seasoning mix. Bake for 12-15 minutes until fish flakes (145 degrees F).

Sprinkle salmon with lemon zest and serve.

Source: cleanplates.com