If you're not averaging at least 7-9 hours of sleep each night then you're not getting enough rest. Sleep is essential to helping your body do everything from recovering from a long run to being ready for tomorrow's long day at work. Here are several all-natural tips that will give you the best sleep ever:
- Electronics: According to the National Sleep Foundation, an estimated 89 percent of all adults and 75 percent of all children in America have at least one electronic device in their bedrooms. There are several ways electronics affect your health and overall sleep. One thing your body does is produce melatonin which helps you fall asleep naturally. The blue light emitted from devices like smartphones, tablets, and computers can disrupt internal circadian rhythms.
- Caffeine: Try to reduce the amount of caffeine you take into your body especially within an hour of bedtime. Caffeine's effects of feeling energized come from the reduction of the effects of adenosine. Adenosine is produced by your brain and makes you feel tired. Caffeine also leads to a release of adrenaline. Unfortunately, these effects of caffeine can also lead to feelings of anxiety. You can fall asleep faster by reducing your total intake of caffeine and by also abstaining from caffeinated drinks such as coffee within an hour of bedtime.
- Music and sound: There's a good chance that the music you use to work out to will not be the same music that will help you fall asleep. We each have different types of music we associate with different experiences and outcomes. What types of sounds and music do you associate with being calm and relaxed? If you can't think of anything right now, look for music that is tranquil, relaxing and calming. On the other hand, you may not be able to sleep with any sounds like music. Start using earplugs to block out any unwanted or distracting noises. Another option is using a white noise machine. White noise machines help drown out annoying sounds that can keep you up at night.
- Lights: Your body naturally responds to different cues to wake up. One of those natural cues is light. If you live in an area with a lot of street lights, closing your blinds/curtains will help you fall asleep faster. An option you can go with is using a sleeping mask. Sleeping masks block out light, are easy to use, and don't take up a great deal of storage space when you're not using them.
- Sleep hygiene: One thing to consider that will take work is maintaining great sleep hygiene. If you're dirty from yard work, take a shower before jumping in bed. If you're sweaty from a quick run, take a shower before climbing under the sheets. Wash your bed sheets regularly to prevent the spread of unwanted odors and bacteria. You will sleep better by staying clean and by keeping your bed clean.
By improving the quality of your sleep, you will also improve your quality of living. Getting enough sleep will help you stay healthy and be mentally alert every day at work. Sleep is a natural way for your body to heal and feel energized.
Integrative Medica specializes in complementary and alternative medicine. Patients that come into Integrative Medica can feel comfortable that they are receiving the most effective alternative medicine treatments available. Contact us for your next appointment!
