Is getting enough sleep a dilemma for you? Many people know they need to get more sleep, but don’t utilize sleeping tips to help them get more quality sleep.
More than one-third of American adults aren’t getting enough sleep on a regular basis (source: Centers for Disease Control and Prevention (CDC) Morbidity and Mortality Weekly Report, 2016). What is “enough” sleep? Well, the American Academy of Sleep Medicine and the Sleep Research Society have recommended that adults ages 18-60 sleep at least seven hours nightly to promote optimal health and well-being.
Sleeping less than seven hours per night has been associated with an increased risk of developing obesity, high blood pressure, heart disease, stroke, mental distress and other chronic health conditions. When you don’t get enough sleep, you start a vicious circle. Sleep deprivation boots production of stress hormones, which peak in the afternoon and early evening and impact your sleep once again.
If you’re one of those adults suffering from lack of sleep, you may be stumped as to why you can’t fall asleep or stay asleep – or maybe you are just too tired to think about it! We’ve put together this list of sleeping tips to help you eliminate things that could be keeping you from a good night’s sleep. You may not realize that one of the following “sneaky stressors” could be to blame:
Technology. Do you keep your mobile phone, tablet or laptop at your bedside? The blue light emitted by those devices and your television has been known to lower production of melatonin, the hormone that controls your sleep and wake cycles. When melatonin decreases, it’s harder for you to fall and stay asleep. Sleeping Tips: Shut off all devices 30 minutes before bedtime, and keep them out of your bedroom. Out of sight, out of mind, right?
Too much sleep. Many of us enjoy a good nap occasionally, and some of us are napping to catch up on lost sleep. Be careful, though – long naps, and particularly long naps close to bedtime, can lead to insomnia later. Sleeping Tips: Try to keep your naps between 30 to 45 minutes, and take them earlier in the day if possible.
Your nutrition. We all know that alcohol and caffeine can disrupt sleep, but so can poor nutrition. Sleep is a critical component of your overall health and wellness. Sleeping Tip: Try Thrive Rest.
Thrive Rest is a premium gel created to support sleep health, giving the body essential nutrients needed to offer a restful and calming effect, along with relaxation support and stress management.
Thrive Rest incorporates Sequential Gel Technology, which immediately starts absorbing as it enters and remains in the mouth and is then further absorbed as it enters the digestive tract and stomach. This innovative delivery system was designed to improve nutritional uptake and increase the absorption rate for maximum results. This dual-action formula was developed to help the body not only go to sleep but stay asleep — and wake up refreshed. For best results, combine Rest with your Thrive 8-Week Experience.
Light. Whether it’s from a nightlight, hall light or lap, light that creeps into your sleeping environment most certainly will impact the quality of your sleep. Artificial light disrupts your circadian rhythms and tells the body it’s time to be up. Melatonin is known as the “darkness hormone”; levels peak when the sun sets and continue to increase throughout the night. Artificial light exposure delays melatonin onset and therefore your transition to sleep. Sleeping Tips: Install black-out curtains and keep other lights off during sleeping hours.
Over-exercise. Any high-intensity workout should be followed by recovery. If you’re pushing hard most days of the week and are finding it difficult to wind down at night, your fitness routine may be negatively impacting your sleep. Or you may be so exhausted from your workouts that you can’t seem to get enough sleep. Either scenario should prompt an adjustment in your workout habits. Sleeping Tips: Limit the “all-out” workouts to three times a week. Give yourself one or two rest days each week, as well.
Your mood. A negative outlook or worries can keep you awake. If you have a hard time going to sleep because your mind keeps replaying the problems you’ve been having, spend a few minutes before bed jotting down what you’re grateful for in your life. Sleeping Tips: Treat yourself to a pleasant wind-down routine: your favorite magazine, relaxing music, a hot bath, some good stretches and deep breathing, to name a few possibilities.
If you struggle with sleep, try utilizing these sleeping tips to help get rid of some of the things that may be working against you. It is possible to get better sleep, but like anything else, you have to be intentional about it. Sweet dreams!