10 Tips To Improve Your Sleep Quality… And Health
By: Marcela Camargo and Kimberly McIntyre
Sleep is a critical part of life. When it is not prioritized, it is almost impossible to reach optimal health.
Sleep is essential for all aspects of our lives: mental, physical and emotional. This is why when someone doesn’t have a good night’s sleep, we feel it… and not in a good way. Plus, it can put that person (and others) in a state of danger. For example, driving a car while being sleep deprived can cause an accident since reflexes and focus aren’t as sharp. According to the Heart, Lung and Blood Institute, sleep deficiency can cause issues in the ability to learn, focus, and react. It can also lead to poor decision-making and problem-solving. Furthermore, in the long run, sleep deficiency can raise the risk of chronic health problems like obesity and high blood pressure.
THE ROLE OF SLEEP IN THE BODY
To understand why sleep matters so much, it is important to talk about the role of sleep in the body.
First, it heals and repairs heart and blood vessels. It also helps support a healthy balance of ghrelin, the “hunger” hormones. Plus, sleep affects how the body reacts to insulin. When someone experiences sleep deficiency, they are more likely to have an abnormally high blood sugar level, and therefore, increasing the risk of diabetes.
Sleep also helps in growth development, tissue repair and it also helps our body fight germs and infections. A person who is sleep-deficient is more likely to have a weak defense against sickness.
Last but not least, good quality sleep helps decrease the risk of health problems like heart disease, obesity, and high blood pressure.
TIPS TO IMPROVE QUALITY OF SLEEP
Thankfully, the majority of people suffering from sleep deficiency can improve their quality of sleep by making some changes in their daily routine. Here is a list of small changes that can make a big difference.
Avoid eating after dinner: It is very important for the body to rest (and only rest) while we are sleeping. When we eat after dinner or eat a very heavy dinner, the body has to work on digesting that food. When the body is digesting during our sleep, this decreases the quality of sleep since it’s not reaching the highest level of rest.
Be consistent: Try to keep a consistent bedtime. Research suggests that the best time to go to bed is between 10 and 10:30 p.m. In the long run, having a consistent bedtime will help the body recognize when it’s time to sleep. Plus, it is more likely that you’ll start feeling tired as you get closer to that specific time. Therefore, it is more likely your body will be ready for restful sleep by your appointed bedtime.
Take a relaxing bath with Epsom salt: If you think the root of your sleep deficiency is stress, taking a relaxing bath with Epsom salt may help you relieve tension. Epsom salt breaks down into magnesium and is absorbed through the skin. This helps alleviate sore muscles, reduce pain and calm stress. When we feel relaxed and stress-free, we are more likely to get a good night’s sleep.
Drink herbal tea: There are many herbal teas that also aid in relieving stress, and can help with sleep quality. Try to drink tea right after dinner (two hours before bed) to avoid having to get up in the middle of the night to go to the bathroom. Here are some options:
Numi Organic Tea Sweet Slumber with Chamomile, Valerian Root & Lavender: Click here to shop.
Yogi Tea - Relaxation and Stress Relief Variety Pack: Click here to shop.
Yogi Tea - Chamomile: Click here to shop.
Traditional Medicinals Organic Nighty Night Valerian Relaxation Tea: Click here to shop.
Deep breathing techniques: Practicing deep breathing techniques can help stimulate melatonin (sleep-inducing hormone), increase blood flow to the brain, and can help reduce stress and anxiety.
Keep room cool and dark: Having a comfortable environment in the bedroom is very important to help us reach the best quality sleep possible. Temperature is very important, as the body temperature tends to increase when we sleep. Therefore, a dark and cool bedroom is ideal for most people.
No screen time 2 hours before bed: The blue light that comes from electronic devices disrupts the production of melatonin, which controls our human sleep-wake cycle (circadian rhythm.) When we disrupt the production of melatonin, the body feels “awake,” making it harder for people to fall asleep.
Supplement with magnesium: Adding a quality magnesium supplement can be a critical step to getting restful sleep. When we wake up frequently during the night, typically that is a sure sign that magnesium deficiency is to blame and this affects sleep quality in a negative way. Magnesium can help in preventing this from happening. Read this article on how magnesium can improve your quality of sleep.
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Avoid coffee after 3 p.m.: It is no secret that caffeine can affect sleep. While it does not affect all people, it is very important to avoid coffee approximately 8 hours before bedtime if you are currently struggling with sleep deficiency.
Exercise: Moderate to vigorous physical activity can help with sleep onset (the time it takes to fall asleep) and to decrease the amount of times a person wakes up in the middle of the night. Plus, when we exercise, the body needs time to repair the muscles, which is another reason why quality sleep is so important.