It’s a well-established fact that not getting good sleep is detrimental to your health. Realistically, if you’re not getting good sleep, you don’t need facts to tell you that it affects your moods, well-being, and daily performance. You feel it. Losing sleep can lead to deficits in memory and cognitive functions, mood and emotional disorders, more aches and pains, a more intense reaction to normal stress, and a general decrease in the quality of life.
Sleep deprivation is serious. It can cause short-and long-term health problems in both adults and children. Although these maladies are widely known, not getting enough or good quality sleep is still common.
It is recommended that adults aged 18 to 60 years sleep at least 7 hours each night for maintaining good health and well-being. Sleeping less than 7 hours each night can result in an increased risk of frequent mental distress, stroke, heart disease, high blood pressure, diabetes, certain types of cancer, and obesity. Collectively, we are simply not getting enough sleep.
We should change our lifestyles by going to bed at the same time each night, rising at the same time each morning, turning off or removing televisions or computers from the room, and keeping mobile devices out of the bedroom. You can also include a natural supplement to your nightly routine.
Some Tips for Achieving Better Sleep
For many, getting good sleep may require a little preparation. We have some real, tangible sleep tips to help you create better habits and a better sleep environment.
A Sleep Schedule:
A human’s natural sleep-wake cycle (or the circadian rhythm) likes a regular schedule. Hormones responsible for sleep and other body functions run on a 24-hour cycle, which is genetically determined. Some people are night owls, while others are “early to bed, early to rise” types. The key is to be consistent so as not to confuse our bodies. A regular schedule means we are adhering to our natural sleep cycles and getting better sleep.
Create a Sleep environment:
It is easier to sleep in cool, dark places. Even slight light from a nightlight can offset your circadian rhythm, confusing your body, and can be the worst offender. It has even been determined that blue light from devices like televisions, mobile phones, and tablets can affect your body’s melatonin production. Put all devices away for at least an hour before your bedtime. Consider black-out shades on your windows and close the door if it lets in light. When it comes to noise, it is the sudden unusual noises that wake us up or keep us awake. White noise can help drown out disruptive noises.
Check Your Stress Level:
This is a tough one for many. You can’t eliminate all the things that happen in life that cause stress, but you may be able to modify how you respond to it. Better sleep is a feedback loop. Managing your stress can allow you to get better sleep and getting better sleep can help you better manage stress.
This supplement won’t address underlying causes of sleep disruption such as anxiety, sleep apnea, restless leg syndrome or depression, but melatonin is a hormone that our brains naturally produce. The pineal gland produces melatonin. As melatonin levels rise, cortisol (the stress hormone) falls. Adding melatonin increases this effect.
At Nutrition Zone, we have Ideas for Your Wellness
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