Sweet dreams
Are you sabotaging your sleep? 8 tips for better ZZZs
ASBURY PARK, N.J. — It’s no secret that sleeping well has a direct impact on your mental, emotional and physical health. sleep deprived, getting less than 7 hours of sleep a night.
While sleep requirements will vary slightly from person to person, according to the Sleep Foundation’s website (www.sleepfoundation.org), most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need slightly more.
Getting a good night’s rest might be easier said than done.
With the stresses of daily life, family and work along with our technology devices, one might ask, “How can I get a good night’s sleep?”
While the answer is going to be slightly different for everyone, one clue might be to look at daytime habits and determine if we are sabotaging our sleep. For instance, are we eating heavy meals an hour before we are winding down to go to sleep? Or, are we having an extra three cups of coffee at 3 p.m.?
Review and experiment with the following tips to find what works for you so that you can be on the road to better sleep. Better sleep equals energy throughout the day along with increased clarity, vitality and improved mental and physical health.
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According to sleep statistics conducted by the CDC (Centers for Disease Prevention and Control), Americans are not getting enough of the sleep they need. Based on surveys with 444,306 nationally representative participants across 50 states and Washington, D.C., more than 83.6 million adults are
Limit caffeine and avoid big meals at night. Caffeine is a stimulant, which can cause restless sleep up to 12 hours after drinking it. By eating dinner earlier in the evening and avoiding heavy foods within 1 to 2 hours of bed, you allow your body time to digest.
Invest in a good mattress that is comfortable to you. One mattress company that has taken customization of a sleeper’s body to new dimensions, lengths and depths is Morphiis (www.mymorphiis.com), a fully headto-toe customizable mattress that allows people on both sides of the bed adjust to different levels of firmness – in multiple sections of the body.
Your sheets have a lot more to do with falling and staying asleep than you might think. A common complaint especially in the summer time is trouble sleeping on hot nights. Bedgear is a brand that creates technology- and performance-based sleep solutions. Eugene Alletto, Quarterback/Founder and CEO of Bedgear, pioneered this category in 2009 when he recognized a need in the marketplace for improved bedding products that deliver a clean, cool, fresh environment the body needs for temperature regulation and comfort for a good night’s rest. (www.bedgear.com)
Develop a nighttime ritual right before bedtime. This routine signals to your mind that it’s time to wind down. No more emails and no more games on the smartphone. I like to run the Crane Aroma Diffuser with lavender essential oil, which stimulates relaxation. The diffuser has 3 different light operation options you can choose from and I like to go for a soft color light, which really creates an ambiance of rest. Other nighttime rituals might include meditation or taking a bath.
A great source of music I just discovered comes from Rootlight Meditation Music series (https://rootlight .myshopify.com/), which was designed by Dr. Joseph Michael Levry to enhance relaxation and connection with the subconscious mind.
Taking time to be conscious and improve your sleep is one of the single most important things you can to do improve your health and become more energetic and mindful during the day. Start today with one small step.