Brain function, body weight, digestive health, and muscle recovery are just a few areas that have been proven to be directly related to sleep quality. As easy as it sounds, getting 7-8 hours of good, uninterrupted sleep is rare in our fast paced world. We often find ourselves "burning the candle at both ends" in an effort to keep up with the stress of work, family and social commitments. When our sleep suffers, so do we. If you are getting less than 7 hours of sleep it could be having a dramatic effect on your health.
If you are having trouble going to sleep or staying asleep, there is a good chance that your adrenals are malfunctioning on some level. The adrenal glands serve as a hormone powerhouse and help keep many bodily functions in check, including the daily sleep-wake cycle.
Tips to improve your sleep:
- Stick to a sleep schedule.
- Go to bed and get up at the same time every day as often as possible, even on weekends and holidays. Consistency reinforces your body's sleep-wake cycle and helps promote better sleep throughout the night. The optimum sleep schedule will have you in bed by 10 pm and waking up around 6 am. Our systems, especially the adrenals, do a majority of their recharging and recovering between the hours of 10 pm and 2 am. Also, your liver, gall bladder and brain do some important detoxing while you are sleeping.
- Pay attention to what you eat and drink.
- Eat three big meals and snack as needed. Steer clear of grains and sugar in the evening as these will spike your blood sugar and inhibit sleep. Nicotine, caffeine and alcohol should be limited as well.
- Create a bedtime ritual.
- Doing the same thing each night tells your body it's time to wind down. This might include taking a warm bath or shower, reading a book, writing in a journal, or listening to soothing music. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
- Limit screen time at night.
- TV, computers, and the use of electronic devices can be far too stimulating for the brain. If you use these items before bed, it can take you a longer time to fall asleep.
- Include physical activity in your daily routine.
- Regular physical activity can promote better sleep, helping you fall asleep faster and enjoy a deeper sleep. Timing is important. Don't exercise close to bedtime as it may cause you to become too energized to fall asleep.
Let me help you feel your best. Learn more about FDN and how I can design a program for your specific needs.