“You are not healthy, unless your sleep is healthy”
Dr. William Dement
If you have trouble sleeping, you are not alone! It is estimated that as much as 70% of Americans suffer from sleep deprivation. And, that is not a good thing. Our mental, emotional and physical performance will suffer if we do not get enough sleep. Some resulting problems from lack of sleep include weight gain, diabetes, memory loss, depression and possibly even cancer.
To get optimal sleep, you need to make getting enough quality sleep a priority. How much sleep is enough? For most people it is at least 7 to 8 hours of sleep every night. Now, let’s talk about to get that amazing good night of sleep we all crave.
Keep your room dark. Like really dark. It is a fact that we sleep better in a dark environment. So, try to eliminate any artificial light (for example, your alarm clock light, night lights, light coming in from outside, etc.).
Avoid blue light. That means screens! You know when you pass someone’s house at night, and you see the the light from their television, and its blue? That’s blue light. Try cutting down on your screen time a few hours before you go to bed. And, yeah, that includes tablets and cell phones, which are the worst offenders as you hold those items closer to your face.
Get your Magnesium. Magnesium is an important mineral for getting optimal sleep, and a lot of us are deficient. Dark leafy greens, pumpkin seeds and brazil nuts are excellent sources. Additionally, supplementing with Magnesium is pretty easy. You can either take an Epsom salt bath before bed, or take some Natural Calm supplement with water or tea at night. They also make Magnesium oil that you can rub into your skin at night.
Cut the Caffeine. Did you know caffeine, a powerful stimulant to your nervous system, can stay in your system for up to 7-8 hours after you ingest it? Now, I know you guys aren’t going to give up your coffee habit. And, that’s cool. Just set a coffee curfew at 2 p.m.
Go easy on the booze! You know that glass of wine or pint of beer you drink to “wind down”? If you want to sleep well, limit your alcohol intake to one glass (or pint). Even though alcohol might make you sleepy at first, it actually disrupts your REM sleep. So you never get that good, deep, sleep.