Did you know that sleep is a vital function to overall health? Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.Enough sleep also keeps the rest of your body running in tip-top shape, helping you to burn fat and rejuvenate tissue. In fact, sleep is an important daily medicine for your brain and body.
If you are having trouble sleeping, here are some steps to try:
Avoid caffeine, alcohol, and nicotine 4-6 hours before sleep
Create a space that is comfortable and inviting for quality sleep
Make it cozy!
Make it cool!
According to Sleep.Org, the ideal sleeping temperature for an adult is between 60-67 degrees Fahrenheit.
Bedroom is for sleep and sex, nothing else.
Establish a bedtime routine
Consider taking a warm bath or shower, reading a book, practicing a relaxation technique, listening to soft music, drink camomile tea
Go to sleep when you are tired
If you are laying in bed for more than 20 minutes without falling asleep, get out of bed and do something calming
Do not watch the clock, turn it away from your view
Keep lighting dim or off completely
Try to go to sleep approximately the same time each night.
Eat lighter foods during evening meals
Limit fluids before bed to avoid having to wake to use the bathroom
Exercise regularly, however avoid exercise within 3 hours of sleep
Ask for help and follow through
If you are having difficulty sleeping, reach out to a medical professional and follow through with their advice.