No matter where you are on your journey to health, when you improve your sleep you’ll automatically improve your health. Unfortunately, according to the American Sleep Association, 50-70 million US adults suffer from a sleep disorder. A whooping 37.9% report unintentionally falling asleep during the day at least once a month.
So, how can we maximize our sleep so we can wakeup fully rested and ready to start your day? Here’s some important tips to help you.
1) Make Light and Dark Work for You
Being in the darkest room possible, with blackout curtains or even a sleep mask, will help you optimize your melatonin production, which is a powerful hormone that regulates our sleep cycles. Besides a dark night to help us sleep, daytime is just as important. Our body has a biological clock that requires proper exposure to sunlight for at least 30 mins per day. So, when you’re out in the sun, you are not only getting your vitamin D, but also synchronizing vital organs in your body.
2) Say Goodbye to Blue Light at Night
Leave your cellphone and TV as far away from your bedroom as possible. I’ve had my cellphone on airplane at night for a while, but I recently got into the habit of charging my phone in another room of the house. Not only am I eliminating any potential electro magnetic field radiation (EMF) from it, but I’m also avoiding the temptation to check emails, websites, videos, etc. Growing up, I never had a TV in the bedroom so I’m thankful I never got into the habit of watching TV before bed. The light coming from the TV can be highly stimulating and stop you from getting a goodnight rest. Give it a try it for 30 days, and I’m sure you’ll feel results in your sleep quality.
3) Eat to Live (instead of Live to Eat)
With so many different diets out there, people have a hard time figuring out what to eat. Since we tend to eat based on the emotions some foods generate in us, and most food has been processed beyond recognition. There are simple guidelines that can have a great deal of impact on your health and your sleep. Starting by incorporating vegetables and to a lesser degree, fruits, nuts and seeds into your everyday meals. Cook your food instead of eating out or buying it precooked. Avoid foods that have been processed beyond recognition and avoid stimulating foods and drinks before bedtime (caffeine, chocolate or even some nutrient dense veggies like kale). A few select supplements like magnesium can complement this strategy and aid your body in getting a good night sleep.
4) Get a Consistent Sleep Routine
One of the best things you can do to help your sleep cycles, is to go to bed and wake up around the same times. Some experts affirm that ideal night times are before midnight, 9-10pm being a desirable target. Soothing music geared towards helping you enter sleep can greatly help your routine.
5) Cool Down Your Room
A cooler temperature in the bedroom will help your body achieve deep sleep. Experts recommend keeping your room temperature below 70 degrees Fahrenheit (21 degrees Celsius).
6) Work on reducing your stress
There are many tools nowadays that can help you live a better life through less stress. Some of them include meditation, exercise, breathing, and many more. Look for one that’s right for you!
If you know someone in need of a good night sleep, please like and share this article with them.
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Further resources:
American Sleep Association Sleep Statistics
Dr. Mercola on Why You Need Sleep