Who doesn’t love waking up feeling rested and energized? But yet according to the CDC one-third of US adults don’t get enough sleep each night. The American Academy of Sleep Medicine and the Sleep Research Society recommends 7 hours of sleep nightly for adults. And sleep is serious business. A lack of an appropriate amount of sleep is associated with an increased risk of obesity, diabetes, high blood pressure, heart disease, stroke, frequent mental distress and a lowered immune response.
Not getting enough sleep isn’t the only issue. Quality sleep is often lacking in today’s fast paced world. According to the National Sleep Foundation’s Sleep Health Index, 45% of Americans say that poor or insufficient sleep affected their daily activities at least once in the last week.
Clearly sleep one habit that a lot of us could enjoy improving upon. So let’s focus as a Crossroads community on ways to maximize our restful sleep for body rejuvenation this week! Here are ten all-natural tips to get you started on improving your quantity and quality of sleep:
- Stick to a schedule to establish a sleep rhythm. Each night go to bed at the same time, and each morning rise at the same time… 7 days per week. (Whew, that’s a tough one, but see how close you can come.)
- Shut off electronics at least an hour before bed!!!
- Drink 8 oz. or tart cherry juice in the morning and another 8 oz in the evening – cherries are naturally high in melatonin and could help you get a better night’s rest.
- Buy amber tinted glasses and wear them for 3 hours before bed to improve sleep quality.
- Try a cup of tea. Brew a cup of store bought chamomile tea or make your own sleepy time concoction with two parts dried lemon grass and one part valerian root. Consult your physician first if you take prescription medications.
- Stay well-adjusted with your family chiropractor: acute or chronic pain can affect your ability to fall asleep, stay asleep and wake up feeling rested.
- Create an attitude of gratitude. Spend 15 minutes in the evening writing down things you are grateful for, it could reduce stress and worries leading to increased quality Zzzz’s.
- Eat more fish – it’s actually higher than turkey in tryptophan!
- Add 10 minutes or more of cardio exercise to your morning or afternoon to improve your ability to fall asleep and stay asleep.
- Create a bedtime routine that works for you. A book, a bath, journal, a cup of tea, aromatherapy… find something that helps you to feel relaxed and make it a routine each and every night.
https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
https://www.rodalesorganiclife.com/wellbeing/9-foods-proven-to-help-you-sleep-better/slide/2
https://www.psychologytoday.com/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night