fatigue, insomnia and sleepiness don't have to be your normal anymore.
Let's chat a little about sleep, for most of the time humanity has been alive, people thought of sleep as a passive, dormant part of daily life. Through more recent research we now know that sleep affects our daily functioning and our physical and mental health in many ways.
According to the National Institutes of Health (NIH), approximately 70 million people in the U.S. are affected by a chronic sleep disorder or intermittent sleep problem.
Seriously?!? 70 million people?!?
NIH also reports that women suffer from lack of sleep more than men do; (of coarse we do, insert eye roll) and these sleep problems increase in frequency as women age.
The 2015 Sleep in America™ poll, conducted by the National Sleep Foundation (NSF), found that pain, stress and poor health are key correlates with poor sleep quality and shorter sleep duration.
Sleep deprivation can be harmful to the immune system. Research done through the National Institute of Neurological Disorders and Stroke has shown that neurons that control sleep interact closely with the immune system.
So how do we be sure to get an adequate amount of restful sleep each night? Read on for some tips!
Set Up A Regular Sleep Schedule
Set up a regular sleep schedule for weeknights AND weekends. Insuring you get the proper amount of sleep on the weekends as well as week days will keep your sleep “bank” from getting overdrawn on the weekend and thus impairing your weekdays.
How much sleep we need depends on many factors, including age. While teenagers generally need about 9 hours of sleep, seven to eight hours seems to be adequate for most adults. The amount of sleep we need also increases if we got less hours of sleep one night. Getting too little sleep creates a sort of sleep debt, and eventually the body will need to make up for that debt.
Reduce Inflammation In The Body
Inflammation plays a large part in fatigue and can actually activate certain parts of the immune system that lead to flare ups.
Some great ways to reduce inflammation:
Eat healthy nutritious foods. The foods you eat have everything to do with the health of your body, so stock up on inflammation fighting foods like fruits, nuts, leafy greens and fatty fish. Limit caffeine and alcohol intake during the day, both interfere with restful sleep.
Increase water intake, the body can hold on to massive amounts of water because of inflammation, maintaining proper hydration will help the body to flush out the stuck fluid. It is recommended that you consume approximately half of your body weight in ounces of water per day. For example if you weighed 100lbs you would aim to drink at least 50 ounces of water per day.
Get plenty of antioxidants: Antioxidants found in foods protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body. My favorite way to get a huge boost of antioxidants is through my Red Juice. Reach out if you’d like to now more about that.
Set Your Bedroom Up For Restful Sleep:
Set the temperature of your room: in general the suggested bedroom temperature should be between 60 and 67 degrees for optimal sleep
Be sure to have a low level of light and sound. No TV on in the bedroom, the sound and light from the TV do not allow the body to completely relax and shut off.
Have a comfortable pillow appropriate for your sleeping positions and any extra supports you need for accommodating your bodies needs. i.e.. A pillow for between your knees to support your hips if you are a side sleeper.
A diffuser with some essential oils in the bedroom to help you drift off to dream land when your mind is racing. Keep reading to find one of my favorite diffuser blends for restful sleep at the end of the page.
Get A Massage Or Acupuncture Treatment:
Massage and acupuncture have both been studied and shown to help the body relax and move into a restful state, perhaps because they trigger the release of serotonin, a neurotransmitter produced by the body that can help you feel calm.
Try a Natural Sleep Aid:
Melatonin:is actually a hormone made by the body in the pineal gland that helps our body know when it is time to sleep and wake up. You can purchase melatonin over the counter at many drug stores and take about it about half an hour to an hour before you want to go to sleep.
Melatonin has worked like freaking magic for me without the side effect of being groggy the next day.
Valerian: is also so great option, this smelly little herb helps the body to naturally relax and drift off to dream land. seriously though, it is a little smelly...
I have also used Valerian during the day when I need a little extra calm.
Sleepy time tea or a warm mug of water are also wonderful sleep aids.
*As with any new supplement or health change, do your research to see if it feels right for you.
** I obviously have my favorites of these supplements, so reach out if you would like more info about what works for me.
Dream Diffuser Blend For The Most Restful Sleep.
***Important Note: Not all oils are created equal. And its super important to know your source, find out more here: Know Your Source
Wishing You Sweet Dreams Friend!
Sleepiness, Fatigue and Insomnia Do't Have To Be Your Normal
Grab My 5 tips for The Best Sleep Ever and learn some simple ways to drift off sweetly into restful sleep.