Living Magazine English Living Magazine 2016 | Page 23

Tips for a Better Night ’ s Sleep
So What Can I Do About It ?

Tips for a Better Night ’ s Sleep

Eat Well and Maintain a Healthy
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Exercise Routine – Eating a healthy diet and getting plenty of exercise keeps our weight in check , but it also helps with sleep . Eating high carbohydrate foods floods the muscles with glucose , causing involuntary muscle movements during sleep , which disrupts rest . Exercising too close to bedtime ramps up metabolism and body temperature and can make it difficult to fall asleep . If you get hungry before bed , try snacking on a hand full of nuts . Nuts provide protein and fat , which are not only satisfying , but are slowly digested , which can provide a calm sleep , and rich in magnesium , a mineral that helps to calm the nervous system .
Maintain a Rhythm – Try to maintain
2 a regular sleep schedule , going to bed at the same time and waking up at the same time . Creating this rhythm helps regulate your body ’ s internal clock and may help you sleep better .
Just Say No to Alcohol , Caffeine ,
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Nicotine , and Electronics – All of these can make going to sleep difficult . Don ’ t drink alcohol or caffeinated drinks too close to bedtime . Remove all electronics from the bedroom , including TVs , computers , and other electronic devices . Try to avoid bright light at least an hour before going to bed . Darkness will help your body begin producing melatonin , a hormone that naturally regulates sleep . To help keep your internal clock in balance , be sure to expose yourself to sunlight in the morning , which naturally tells your body to wake up .
Keep Cool – Make sure your
4 bedroom is a quiet , dark , and relaxing environment , which is neither too hot , nor too cold . Your bed and pillows should be supportive , yet comfortable . If you experience shoulder , hip , or back pain in the morning , you can be sure you did not rest as well as you could have . It may be time for new bedding .
Wind Down – Your body needs time
5 to shift into sleep mode , so spend the last hour before bed doing a calming activity such as reading or taking a warm bath . Certain drinks , such as chamomile tea , may be relaxing and non-stimulating .
Use Calming Essential Oils –
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Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate , compounds that have well-known relaxing properties . These oils can be diffused aromatically in the bedroom to create a calming and peaceful environment , perfect for getting a good night ’ s sleep . They can also be used topically and taken internally to calm the nervous system , promote relaxation , and lead to a restful sleep . Try placing two to four drops of Lavender or Bergamot essential oil in a warm , herbal tea ( Chamomile , Lemongrass , etc .), or another favorite uncaffeinated beverage about 30 minutes before going to bed , or add two to four drops of Lavender into an empty capsule and swallow about 30 minutes before bed .
Essential Oils for Sleep and Relaxation : Lavender • Vetiver • dōTERRA Serenity™ Calming Blend • Bergamot • Roman Chamomile
has been associated with many health risks and places a tremendous burden on virtually every organ system in your body . Lack of adequate sleep affects our ability to lose , or maintain , a healthy weight ; influences how we feel , learn , and behave ; and negatively impacts our cardiovascular health and overall wellbeing . Even more importantly , not getting enough sleep can reduce reaction time and interfere with our ability to drive 3 . The inability to drive safely not only puts those in the car at risk , but also those with whom we share the road . In short , the less sleep you get , the less opportunity you give your body to heal and prepare itself for the following day , reducing overall quality of life .

So What Can I Do About It ?

Of course , life will always find a way to present obstacles that are out of our control , from a sick child to a last minute work project to a neighbor in need . Each of these will undoubtedly affect how we sleep . However , we must focus on what we can control , and fortunately there are several tips and techniques that you can apply to help ensure you are not only getting enough sleep but also getting quality sleep .
References : 1 “ How Much Sleep Is Enough ? - NHLBI , NIH .” [ Online ]. Available : http :// www . nhlbi . nih . gov / health / health-topics / topics / sdd / howmuch . [ Accessed : 22-May-2015 ]. 2 “ Unhealthy Sleep-Related Behaviors --- 12 States , 2009 .” [ Online ]. Available : http :// www . cdc . gov / mmwr / preview / mmwrhtml / mm6008a2 . htm . [ Accessed : 22-May-2015 ].
3 “ Insufficient Sleep Is a Public Health Epidemic | Features | CDC .” [ Online ]. Available : http :// www . cdc . gov / features / dssleep /. [ Accessed : 22-May-2015 ]. 4 S . Hogan , J . Edinger , G . Bieler , and A . Krystal , “ Choosing the Best Mattress : An Experiment in Testing Whether Individuals Choose a Bed that Leads to Improved Sleep ,” RTI Press , Research Triangle Park , NC , Aug . 2011 . doterra . com / 23