Wednesday November 15, 2017
The CDC (Center of Disease Control) stated Americans are under a severe sleep academic.
Did you know? Approximately 8 in 10 Americans admit they would feel better if they had an extra hour of sleep.
Thankfully, there are numerous natural solutions to help you not only attain better health, but better ZZZs as well.
Turn off all devices (smartphones and TVs included) about 45 min to 1 hour before going to bed. Bright lights and backlit devices suppress melatonin production in the brain keeping us awake. We want the opposite come bedtime.
Set an alarm to go to bed
After powering down the electronics, set an alarm 15-30 min before the time you actually want go to bed. This allows time to wrap up your current activity (and brush your teeth) so you can go to bed with a clear head.
Have too much to do? Make a list of all that needs to be accomplished so nothing gets forgotten and work on your list tomorrow. Working when you’re tired causes more mistakes taking more time than if you were to work well rested. Best get some ZZZs first.
Resist the snooze button
How can you expect your body to recover and heal itself when you’re constantly waking up? Sleeping with the alarm sounding off every 5 minutes is not the quality of sleep your body needs. The snooze button more often disturbs REM sleep which can make you feel even more tired than if you got out of bed at the first alarm sound.
Avoid caffeine, liquids, and heavy meals before bed
What you do during the day can greatly affect your sleep cycle. Did you know? Caffeine can cause sleep problems up to 10-12 hours after drinking it! Keep that in mind when reaching for your 3pm cup of joe. Even if you drink decaf, watch out for too many liquids as that can lead to multiple late night bathroom trips. When eating dinner, try lighter fare as big meals full of dense protein is hard for the body to digest (thus keeping you awake) and spicy foods can cause late night heartburn.
A room too hot or too cold can affect your sleep. According to Dr. Christopher Winter, M.D. a room between 60 F and 67 F is the sweet spot for restful sleep. Do you have a partner that is always cold or always hot? Opt for separate blankets (use 2 twin blankets with a comforter on top for a seamless look), or a dual control heated blanket placed under the fitted sheet for the partner who is always cold. A pair socks can be useful too.
Staying up late and sleeping in on the weekends sounds like a well deserved break from the daily grind, but this can actually cause havoc on your body and sleep schedule. Sleeping in on the weekends can cause the same feeling as jet lag when traveling across country and often causes more harm than good. Do your body and sleep schedule a favor and be consistent with your sleep schedule. Even on the weekends.
Mattress and Pillows
Tossing and turning might be less about you and more about your mattress and pillows. Believe or not, mattresses should be replaced every 10 years or so. Just purchased a mattress? Don’t forget to flip it once or twice a year for even wear. What about your pillow? According to WebMD, pillows should be replaced every 12-18 months. Dust mites can trigger allergic reactions and itching making it harder for you to fall and stay asleep. Also compare your sleep habits with the type of pillow you have. For example, stomach sleepers require thin flat pillows while side sleepers prefer fluffier pillows.
Write in a journal
With social media and TV shows on demand, our brains are accustomed to being constantly stimulated. This can pose a problem when trying to wind down for the night. Keeping a journal (or even a vlog for those techy individuals) can help your brain process the day. Things to include can be your worries (don’t want to go to bed with those) or what needs to be done this week. Don’t forget to end with a positive thought. We want good dreams don’t we?
Aromatherapy and breathing
The scent of lavender is known to benefit individuals when it comes to sleep. In 2005, a small study found that smelling lavender before bed led to more restful sleep. When inhaling the scent of lavender, take deep breaths as it mimics the body when it’s relaxed. Using the diaphragm breath, breathe in through the mouth and out slowly through the nose. Want to learn how to breathe using the diaphragm? Click here!
Have Noni Lavender Lotion handy? Applying the Noni Lotion topically while enjoying the delicate scent of lavender can help lead you to blissful sleep.
Noni and improved sleep
A lot of times our sleep is affected due to pain. Regardless of what or where the pain is located, pain keeps the body tense and unable to relax. Noni contains a power compound called scopoletin. Scopoletin is a known for its pain relieving effects on humans and animals. Taking Noni Fruit Leather internally supports a healthy response to inflammation and using the noni lotion topically can reduce your pain giving you much deserved sleep. Don’t believe us?