In gym conversation, I hear clients speak about lack of sleep often. It might have been a bad sleep or late night out. Once in a while, this would be normal and our body can recover. Howevre, if sleep is suffering more often than not, you won’t possibly be able to function at your best.
Multiple health studies over time has shown that the formula for a healthy lifestyle involves a combination of proper nutrition, regular movement/exercise, meaningful positive relationships and adequate sleep time and quality. Have you taken a close look at your sleep patterns lately? Are you practicing good sleep hygiene?
The basics of sleep hygiene include:
- Same time to bed, same time to wake. Consistent wake-up is slightly more important. Ideally you achieve 7-9 hours of quality sleep
- Limit daytime naps
- Limit stimulants near bedtime, namely caffeine which can be found in tea, coffee & chocolate
- Limit alcohol use as it affects sleep quality
- Limit screen time at least 1 hour before bed, 2 hours is even better
- Keep a bedtime routine that is consistent
- Move during the day, even 10 mins of aerobic exercise a day improves sleep
- Limit rich food intake at night
- Limit bedroom activities to sleep and sex
- Keep the environment quiet, dark and cool ( but comfortable)
Trouble getting to sleep or staying asleep? You’re not alone. Almost 30% of people struggle with insomnia or sleep difficulty. Consider trying some of these natural sleep aids.
- Chamomile tea – has been used as a relaxation aid for centuries. It acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. Use up to three good quality chamomile tea bags steeped in water an hour before bed to help promote sleep.
- Melatonin is a hormone that regulates your sleep-wake cycle. Supplements give you a sleep-inducing benefit. A dose of 3 – 5 mg an hour before bed will help with sleep.
- Valerian root eases anxiety and promotes relaxation. According to a review of sixteen studies, valerian root is shown to help people initiate sleep more quickly and also to sleep more soundly.
- St. John’s wort. This yellow, weed-like flower is commonly used to ease depression symptoms like anxiety and insomnia. You can steep it to make a tea. There are also capsules available if you prefer.
- Passion flower acts as a mild sedative and also tastes delicious. Steep a teaspoon of passion flower in boiling water for 10 minutes before drinking and realize a better sleep.
- California poppy has bright orange leaves that erase anxiety and leave you feeling relaxed. Use drops or steep the leaves in hot water for at least 10 minutes to make a tea that’ll help you get ready for a restful slumber.
Sleep is the gateway to better health. Start attending to yours today. Better sleep means a better you today and in the future! Questions or comments? Email me: michelle@crossfitdefy.com
Until next time,
Dr. Michelle