Dr. Mark Hyman, author of Ultrametabolism, recently wrote a blog post we thought was excellent in regards to the importance of sleep, the seriousness of sleep apnea, and some tips on sleeping better and getting to sleep faster. If you have ever had sleep issues, you know that they can truly impact every area of your life, from your job, to stress level, and even your nutrition (it is proven that if you are more tired, you are less likely to make proper food choices). Below are some of our favorite new-to-us sleep tips (for the entire article, click the link above) :
How to sleep better and fall asleep faster:
1. Consider how much stimuli you receive during the day–especially right before bed. Make a commitment to begin winding down at least an hour (better yet–two) before bed by cutting off the TV and computer, and begin relaxing by reading, taking a bath, or enjoying some decaf tea.
2. Keep a regular sleep schedule. Even if you really enjoy sleeping in on the weekends, try to maintain a set bed-time and wake-up time.
3. If you have issues with your mind racing as you try to fall asleep, begin writing your thoughts and worries down before bed, as well as some possible solutions for your worries. This can help clear your mind for sleep.
4. Sleep in total darkness. People often invest in room-darkening shades for their children, but consider installing some in your own room, or use a sleeping mask. If noises keep you up, try a sound machine or white noise app for your phone.
5. Stretch your muscles before bed.
6. Look into herbal remedies such as melatonin or valerian. As always, consult your doctor or pharmacist before trying out herbal remedies or medications.
7. Don’t eat dinner any later than three hours before bedtime. This can cause restlessness because your body needs to digest the food.
8. Look at your medications and check to be sure they are not interfering with your sleep. Certain headache and cold medications, as well as steroids and antihistamines can make it difficult to fall asleep. Consider taking them earlier in the day or talk with your doctor about alternatives.
9. Get regular exposure to sunlight. Even 20 minutes a day regulates your melatonin levels.
10. Take magnesium supplements to relax your body and your muscles for sleep.
Again, be sure to check out the full article for more comprehensive information regarding herbal supplements, sleep benefits, and sleep apnea.
If you have any issues with sleep apnea, check out our website for helpful information on the benefits of treatment and treatment options.