It is recommended that the average healthy adult get seven to nine hours of sleep a night. Are you getting enough sleep?
Don’t deprive your body of all health benefits of getting a good night’s sleep, follow these simple steps to help you achieve the recommended amount of sleep.
Set a consistent bedtime and awake time for yourself. The ideal time is between 10PM and 6AM. Yes, this means on weekends, too! It is important to get your body into a rhythmic sleep cycle.
Light. Turn off the blue light, one hour prior to bedtime. A big mistake we all make is that we don’t have an electronic curfew, blue light has been proven to interrupt your sleep, that means cell phones, TV, computers and even electronic readers. You need to give your brain time to shut down and to allow sleep.
Exercise! A study done by the National Sleep Foundation states that people sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week. Exercising regularly can also ease stress, anxiety and depression which are problems that can all interfere with you getting a good night’s sleep.
Epsom salt. Taking an epsom salt bath before you go to sleep helps replenish your magnesium levels, which promote calm and relaxation.
Protein. Eat a small portion snack prior to bed, like scoop of almond butter on celery or carrots and hummus. Having a small snack 15-30 minutes before bed will satisfy your stomach and help you fall asleep quicker and stay asleep.