9 Tips for Getting the Rest You Need
Tired of tossing and turning at night? Do you have problems falling asleep or staying asleep? Most of us aren’t getting anywhere near the recommended 7-9 hours of sleep per night. According to the National Institutes of Health (NIH), about one in three adults do not get healthy amounts of sleep. Not getting enough sleep can adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Ready to get a better night’s sleep? Start with these simple tips.
#1 Create a sleep sanctuary
Reserve your bedroom for sleep and intimacy. Keep it on the cool side. Banish the television, computer, cellphone or digital organizer, and other diversions from your space.
#2 Limit daytime naps
Napping an hour or two at the peak of sleepiness in the afternoon can help to supplement hours missed at night. But naps can also interfere with your ability to sleep at night and throw your sleep schedule into disarray.
#3 Add a natural sleep supplement
Our Sleep supplement supports your brain chemicals for deep restorative sleep and controls irregular sleep cycles to keep you from tossing and turning all night long. Wake up rested and restored without the “hangover” effect.
#4 Cut down on caffeine and alcohol
Avoid caffeine after 12 p.m. and go light on alcohol. Caffeine can stay in your body for up to 12 hours. Alcohol can act as a sedative, but it also disturbs sleep.
#5 Include regular exercise in your daily routine
Get regular exercise, but not within three hours of bedtime. Exercise acts as a short-term stimulant.
#6 Avoid backsliding into a new debt cycle
If you’ve been missing out on sleep for decades, it could take a while to recoup your losses. Plan a vacation or time away with a light schedule and few obligations, skip the major sightseeing and late-night social activities – instead turn off the alarm and go to sleep and wake up naturally. At first, you will be sleeping 10-12 hours and then you will begin sleeping only the amount you need to feel refreshed (7-9 hours per night).
#7 Go to bed and get up at the same time every day
At the very least on weekdays go to bed and get up at the same time. This sets your internal clock and reduces daytime fatigue.
#8 No stressful or emotional activities before bedtime
Ditch the computer (the bright lights on your computer tell your brain to wake up), the content on the computer (emails or web surfing) stimulate your brain and that is the exact opposite of what you want to be doing to turn off the brain and rest.
#9 Eat to sleep
Avoid late-night eating – try to not eat for two hours before bedtime. This will allow all of your bodily processes to work together to help you sleep deep, rather than on digestion. If you feel you need something to help you sleep – choose a protein and high fiber snack with no sugar or heavy starches.
When to contact OnePeak Medical
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your OnePeak Medical provider. Identifying and treating underlying causes (like hormone imbalances) can help you get the better sleep you deserve.