If you toss and turn at night praying for some quality shut eye, you are not alone. According to the Centers for Disease Control and Prevention (CDC), more than one-third of U.S. adults routinely sleep fewer than six hours a night. Sleep loss contributes to high stress levels, obesity, and heart attacks. So, why isn’t sleep at the top of our priority list? You can blame crazy schedules and the use of excessive technology. But before you rush to your doctor for sleeping pills, try some of the following natural sleep remedies.
Develop a Sleep Schedule & Stick to It
It might seem tempting, but sleeping in on the weekends will only disrupt your biological clock and cause more sleep problems. Try going to bed and waking up at the same time, no matter what day of the week it is. This will help regulate your body’s internal clock, which in turn will help you fall asleep at night and wake up more easily each morning.
Watch What You Consume
Changing your diet can significantly aid in getting a better night’s sleep. It’s not just what you eat- it’s also when you eat. While you know that it’s not a good idea to go to bed on an empty stomach, being stuffed is just as bad. Having dinner around the same time every night will help keep your body’s schedule on track. For a better night’s sleep, choose foods like walnuts and whole grains that are high in vitamin B throughout the day. Instead of reaching for fatty snacks as a bedtime snack, grab a banana or scramble an egg, as both contain tryptophan which helps promote sleep. Additionally, limit your consumption of alcoholic beverages before hitting the hay. Alcohol can lead to a restlessness night and rob you of a quality night;s sleep.
Get Your Daily Dose of Endorphins
The research is clear. Moving your body improves your quality of sleep at night. In an exercise and sleep study conducted by Northwestern University’s Department of Neurobiology and Physiology, results showed that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. Research has also shown that exercise can help to improve not only the quantity of sleep but also the quality. Daytime physical activity may stimulate longer periods of slow-wave sleep, the deepest and most restorative stages of sleep. For a restful night’s sleep, try exercising for thirty minutes during the day!
Sleep is crucial to one’s mental, physical, and emotional health. On average, a person spends a third of their life sleeping. If you are struggling to get your “beauty rest” every night, try adding these simple tips into your everyday routine.