If you're struggling to get the sleep you need, you are not alone! One in three adults don’t get enough sleep on a regular basis. Getting enough quality sleep for 7 to 8 hours a night is crucial for your mental and physical health. This is true whether you’re in your twenties or your eighties. The benefits of a full night’s sleep include being sick less often, maintaining a healthy weight, reducing stress, improving your mood, and thinking more clearly. Improving your deep sleep can also reduce the risk of heart disease and diabetes. So how can we sleep better?
Create a Sleep Routine
- Maintain a consistent sleep schedule. This means going to bed and waking up at about the same time every day. If you have difficulty falling asleep, avoid napping in the afternoon.
- Create a pre-bedtime ritual lasting 10 to 40 minutes. This might including getting your clothes out for the next day, doing gentle stretches, meditating, or taking a hot bath. Your ritual will help your brain and your body know “it’s bedtime.”
- Consider supporting your night’s sleep with our unique blend of Turmeric and time-tested herbals in Turmeric Force™ Nighttime.
Create a Sound Sleep Environment
- Reserve your bed for sleep and intimacy. If we associate our bed or bedroom with activities such as watching movies or responding to texts and emails, our bodies will have a harder time falling asleep in these same spaces. The more time you spend in your bedroom awake, the more your brain associates this space with being awake.
- Put your electronics to bed at least an hour before bedtime. Digital electronics with their lit screens are an integral part of our lives and many of us check texts or emails before we call it a night. The amount of light we are exposed to adds up and has significantly increased over the past few decades. This increased light after dark disrupts our circadian clock that is designed to help manage our normal hormonal rhythms. For example, light from screens disrupts the natural production of the hormone melatonin, which helps us fall asleep.
- The National Sleep Foundation also recommends keeping the bedroom temperature between 60 and 67 degrees for optimal, deep sleep. As you wind down for sleep, your body temperature decreases, and keeping the temperature cooler will help the process along.
- If you can’t fall asleep within 10-15 minutes, get up and do one simple thing from your to-do list that will de-stress you, like emptying the dishwasher or folding the laundry. If you like to read until you feel sleepy, place a comfortable chair next to your bed and read there.
Re-Think Your Daily Routine
- Did you know that caffeine from coffee, black tea, or chocolate can stay in your body up to 8 hours? Limiting your consumption of those satisfying beverages or treats to the first 8 hours of your day may help you sleep better at night.
- Of course, it’s important to exercise regularly, but exercising too close to bedtime can spike your energy levels. So choose morning or mid-day for your workout to reap the benefits of those extra endorphins during the day, rather than late into the night.
- Eat your biggest meals earlier in the day. Help your body wake up with a healthy, filling breakfast. End the day with a light and simple dinner to avoid digesting a heavy meal overnight, which can disrupt sleep.
- Choose one of these suggestions and add it to your routine for three weeks to make it a habit. Then add another one, then another, to build a sleep-supporting routine that works for you.