We know that eating right and exercise are critical for maintaining our well-being, but getting enough good-quality sleep is just as key for keeping us healthy. According to the National Institutes of Health, about 70 million adult Americans have sleep problems that cause them to get less than the recommended 7-8 hours of sleep. Here are some tips for getting enough shut eye and for ensuring that we sleep like a baby.
Our natural internal clock, or circadian rhythm, is highly dependent on light exposure. Natural sunlight or bright light during the day, as well as darkness during the night, helps keep our circadian rhythm healthy which can improve sleep quality and duration. Reducing blue light exposure, which comes from electronic devises, at night is also helpful.
Having a pre-sleep relaxation technique to help you wind down and clear your mind before bed can really help you fall asleep. Reading a book, listening to peaceful music, taking a hot bath, meditating, or breathing exercises are some good options.
Maintain Sleep/Wake Cycle
Our circadian rhythm is set on a loop, aligning itself with sunrise and sunset. Going to sleep at the same time each night and waking up at the same time each morning — even on weekends — can foster improved sleep quality.
Get Your B Vitamins
Maintaining healthy levels of B vitamins can help achieve good sleep since these nutrients help regulate the body’s level of tryptophan, an amino acid which helps the body produce sleep-inducing melatonin. You can get your B’s from whole grains, legumes, nuts, dark leafy veggies, and fruits. If you want to ensure you have optimal levels of B vitamins, Super B-Complex™ is the way to go. It provides the perfect balance of all eight B vitamins made with organic veggies and fruits, then activated with enzymes & probiotics for enhanced bioavailability.
Regular exercise can enhance all aspects of sleep such as reducing the time it takes to fall asleep and nighttime wakefulness, and increasing total sleep time. But it’s best not to exercise within two to three hours before bedtime.
Watch What You Eat
Eating a heavy or spicy meal late in the day can cause discomfort and disrupt sleep. Ideally, avoid eating a meal two to three hours before bedtime, but a light snack before bed is fine. Similarly, caffeine or alcohol intake late in the day can disturb sleep and should be avoided.
Optimize Sleep Environment
You may have noticed that it’s hard to fall asleep on a hot summer night. That’s because body and bedroom temperature can greatly impact sleep. Your bedroom temperature should be slightly cool — between 60 and 67 degrees is optimal. Also, try and reduce noise and light in your sleep environment. If need be, getting ear plugs and blackout curtains or blinds can improve sleep quality.
Upgrade Mineral Consumption
It’s not always easy in our busy, fast-paced lives to eat enough raw, plant-based foods. Because of this, many of us are low on essential minerals like magnesium and calcium. Magnesium helps us relax, release tension, and may help decrease the stress hormone cortisol that can keep us awake. While calcium helps the brain use the amino acid tryptophan to manufacture melatonin. A simple and effortless way to maintain mineral levels is by taking Bone Renewal®, a comprehensive formula with bioavailable plant-based minerals. Another easy way is to add a mineral-rich Superfood Powder to your smoothie such as Organic Kale Powder or Organic Nettle Leaf Powder.
These statements have not been evaluated by the Food and Drug Administration, and are not intended to diagnose, treat, cure, or prevent any disease.