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5 Effective Strategies For Restful Sleep Every Night

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A good night’s sleep forestalls infections, obesity, diabetes, cancer, mood swings, etc. Keep off caffeine after 3 pm, cut down on alcohol, and avoid snacking and fidgeting with electronics well before bedtime. Supplement with magnesium or lemon balm and bathe in essential oils to calm your nerves. Sleep at least 7-8 hrs, exercise daily to expend extra energy, and eat proteins, veggies, and omega 3s.

When I was in my twenties and thirties I would make silly remarks like, “I’ll sleep when I’m dead!” I was young, single, and enjoying the nightlife. Turns out I was also digging my grave sooner than I would like.

By the time I hit my forties, I was overweight, my hormones were out of whack, I had no energy and now I suffer from adrenal fatigue.

Get Some Sleep

Getting quality sleep is crucial for so many systems in our bodies. According to the National Science Foundation, over 70 million people suffer from insomnia. Not getting adequate sleep is responsible for infection, insulin resistance, obesity, diabetes, cancer, arthritis, and mood disorders.

It’s time to value our sleep and give it the respect it deserves. Poor sleep impacts our nutrition in ways you may not have thought of too.

Staying up too late causes an increase in the hormone ghrelin, which drives our hunger controls. That can lead to poor food choices, hormone imbalance and weight gain.

How Much Is Too Much?

How much sleep should I get? 7 to 8 hours of sleep per night is recommended. The risk of developing obesity rises 23% with just 6 hours of sleep per night, 50% with 5 hours per night, and 73% with 4 hours per night.

Arianna Huffington’s new book, The Sleep Revolution, shares how our cultural dismissal of sleep as time wasted compromises our health and our decision-making and undermines our work lives, our personal lives and even our sex lives.

So what can you do to improve the quality and quantity of your sleep to benefit your health?

My Top 5 Strategies For Better Sleep

1. Limit Caffeine, Alcohol And Snacks Before Bedtime

Eliminate all caffeine after 3 pm and keep it under 1-2 cups per day at most. Alcohol is a depressant, but it actually disrupts your sleep quality. Eating within 2-3 hours of bedtime raises your body temperature and metabolic rate, disrupting sleep. Your body needs to repair at night, not digest food that you’ve just eaten.

2. Choose Natural Sleep Remedies Over Highly-Addictive Sleep Aids

Prescription sleep aids actually alter our sleep architecture and can cause a morning hangover. Try Lemon Balm, Valerian root or phosphotidylserine in supplement form. Magnesium citrate is also a great relaxing mineral that promotes quality sleep. I take magnesium before bed every night.

3. Set The Scene For Sleep

Thirty minutes before bed, turn off all electronic devices that emit a blue light, like a TV, tablet, phone, and computer. These devices have what I call the “Vegas-effect” and keep our brains on active mode. Try reading a book, journaling or just chatting with your partner. A warm bath with calming essential oils can help too.

4. Alter Your Diet

Consider adding in more protein, omega 3 fatty acids, low glycemic foods, and fresh vegetables to promote balanced blood sugar levels.

5. Movement

All it takes is 30 minutes of movement to boost your metabolism in the morning and then set you up for good quality sleep at night. Find something you like to do and add it to your routine. A pleasant walk in the sunshine can do wonders for your circadian rhythms as well.

If all these efforts don’t result in higher quality sleep, you may have a hormone imbalance or health issue that needs addressing. You could be greatly damaging your health by ignoring poor sleep issues.

Cindy Santa Ana

Cindy is an Integrative Nutrition Health Coach, author of Unprocessed Living and founder of Unlock Better Health. She is deeply passionate about inspiring her clients to reach their ideal weight, increase their energy, and live a healthy balanced lifestyle while juggling their career and personal life. Her articles have been featured in Fitlife.tv, Take Back Your Health, Woman’s World, and The DC Ladies. To find out more, visit her website at www.UnlockBetterHealth.com.

Cindy Santa Ana

Cindy is an Integrative Nutrition Health Coach, author of Unprocessed Living and founder of Unlock Better Health. She is deeply passionate about inspiring her clients to reach their ideal weight, increase their energy, and live a healthy balanced lifestyle while juggling their career and personal life. Her articles have been featured in Fitlife.tv, Take Back Your Health, Woman’s World, and The DC Ladies. To find out more, visit her website at www.UnlockBetterHealth.com.

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