Research shows people with chronic sleep disorders are more likely to develop obesity, diabetes, hypertension, and other heart conditions. Studies also show poor sleep can cause toxin accumulation in the brain which can lead to Alzheimer’s.
Most adults require 7-9 hours of quality sleep.
Sleep is just as important as nutrition and exercise.
Sleep Tips
Start winding down at least 1 hour prior to your bedtime.
- Avoid screens (phones, tablets, laptops, and TV)
- Read, listen to soothing music, write, or color
- Establish a routine such as skincare, oral hygiene, or warm bath
- Calm racing thoughts and worry
Make your bedroom your haven for sleep.
- Comfortable bedding and pillows
- Keep the room temperature cool
- Remove all screens from your bedroom
- Keep the room dark with minimal lighting
Avoid:
- Drinking alcohol-initially you may feel relaxed, but it metabolizes quickly wrecking your REM sleep
- Eating late-your digestion needs to wing down too. Some people will experience reflux and in general meals and snacks should be avoided 3 hours before bed
- Exercising before bed-plan exercise in the morning or early evening. Though exercise is an important aspect of a healthy lifestyle and can be overstimulating prior to sleep causing insomnia
Still struggling?
Talk to your provider, trouble sleeping ongoing for >3 months may be a sleep disorder or hormone imbalance.