Tips for a good night’s sleep…and better health!

by Michelle on January 23, 2018

I don’t know of anyone that hasn’t had some trouble sleeping at some point in their life.  Many people seem to just find it a common annoyance they learn to deal with but it’s far more than that.  Quality sleep…7-8 hours a night…is very important to not only your quality of life but also your health.  While not always easy to come by, a good night’s sleep might be easier to obtain than you might think.

Many health problems are made worse by lack of sleep and some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure, and stroke.  Over time it can also lead to premature wrinkling and dark under eye circles.

Here are some things to try and some to avoid that could aid you in counting more Z’s very soon:

During the Daytime:

  1. Expose yourself to bright sunlight in the morning to fully wake you up.
  2. Spend more time outside during the daylight and let in as much natural light as possible both at home and at work.
  3. Get some exercise during daylight hours to stimulate hormones like cortisol.
  4. Limit caffeine and nicotine as both stimulants can take hours to leave your system; especially avoid it 4 hours before going to sleep.

At Night:

  1. Avoid big evening meals, especially heavy, rich foods and spicy or acidic fare as they can cause stomach upset and heartburn…keeping you awake.
  2. Steer clear of alcohol before bed; while it might help you relax it interferes with your sleep cycle once you’re out.
  3. Don’t have too many liquids in the evening…so you can avoid too many bathroom trips, disrupting sleep.
  4. Avoid bright screens within 1-2 hours of bedtime…the blue light from your phone, tablet, computer, or TV is especially disruptive.
  5. A dark and cool room is the best for quality sleep.

With just a little bit of effort and some important lifestyle adjustments you can get a quality amount of restorative sleep and improve not only your mood but your health as well.




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