10 Tips for Better Sleep

Do you ever wake up in the morning and feel like you never slept at all? If so, you are not alone. Over 65% of people in developed countries have issues with sleep – whether it be falling asleep, staying asleep or not feeling well rested in the morning. The medical community created a formal name for that daytime grogginess, or lack of clarity and energy throughout the day: Excessive Daytime Sleepiness (EDS). High-quality sleep is one way that the body stays healthy and fights diseases. Lack of quality sleep can lead to disorders such as high-blood pressure, diabetes, heart disease, depression, obesity and there is also twice the possibility of developing Alzheimer or dementia. So, what can you do to get that much-needed recharge at night? 

1. 10:00 Bedtime: Your body produces a hormone to help with brain function and mood during the time that you sleep. This hormone helps with fat burning, physical endurance, immunity and can help increase muscle mass and bone density. The body peaks in production of the hormone between 10:00PM and midnight, so if your body isn’t asleep by this time, you could be missing out on the most optimal production time and the strengthening of your mind, body and radiance.
2. Lights Out: Pull the curtains and make sure the bedroom you are sleeping in is completely dark. The darkness triggers the production of melatonin – the sleep hormone. Melatonin is what tells your body when it is time to wake up and go to sleep, and production of melatonin is much higher at night when the sun sets. If there is too much light in the room when you are trying to sleep, it will inhibit the production of melatonin. 
3. Turn the TV Off and Put the Phone Away: Blue light is the kind of light that comes from LED screens such as your phone, computer, and TV. The brain interprets blue light as daylight, which is not good because this can suppress the production of that very important hormone, melatonin. It’s best to turn off all your electronics 90 minutes before bedtime to get that optimal production of melatonin. 
4. Enjoy the Sunshine: That internal clock inside you that helps with the sleep-wake cycle and sleep patterns is called circadian rhythm. Sun exposure helps the body know that it is time to be awake (and also counteracts the negative effects of artificial lighting indoors). Getting at least 30 minutes a day of exposure will help with resetting the circadian rhythms, and the more sun exposure during the day, the more melatonin produced at night. Don’t forget your sunscreen to protect your skin!
5. Take a Warm Bath: Have you ever wondered why warm baths are so relaxing? The reason is because the warm water will actually cool your core temperature, which allows for a deeper sleep. Don’t forget your Epsom salt- which is magnesium sulfate – because it helps with relaxing the muscles. You can also add bath oils like lavender or chamomile to help with relaxation. 
6. Short Naps: Napping is a great way to boost your immune system and increase your alertness and cognitive performance. However, the sweet spot for an afternoon nap is no longer than 20 minutes and should be before mid-afternoon to decrease the chances of not being able to fall asleep. 
7. Sleep with Head Facing East or South: It is recommended to never sleep with your head facing north because the north pole is a magnet with positive energy and our head has positive polarity which means that two positive ends of a magnet are facing and that can disturb circulation, digestion, and blood flow which can lead to restless sleep. When facing to the west, it is believed to lead to nightmares, disturbed sleep and even increase the probability of one being angry or violent. 
8. No More Sleeping Pills: Sleeping pills may help you have a longer sleep, but they won’t help you have a high-quality sleep. After taking sleeping pills, there is often a grogginess or a hangover feeling due to the body never entering deep sleep. Sleeping pills can have long-term health risks and can form habits. If you use sleeping pills, it is recommended to not use them long term and get to the root cause of your sleeping issues.
9. Be Grateful: Before bed, remind yourself of the positive things that happened that day (instead of counting sheep)!
10. Natural Remedies: There are also natural remedies to help with restful sleep such as valerian root, passion flower, glycine, chamomile, L-theanine, and gingko biloba. Consult with your doctor on which natural remedies are recommended for you.