Get Some Sleep!

Did You Know?

Get Some Sleep!

sleeping woman
Posted by:
Mary Ann O'Dell, MS, RDN

Most adults need 7-9 hours of sleep each day, but many Americans get by on less than 6. Some just don’t take the time to sleep, while others struggle with getting a quality night’s sleep. Find out how to get more and better sleep each night, so you can be your best each day.

Why is sleep so important?

  1. Immunity - Lack of sleep increases the chance that you will get sick. Rest helps the body recuperate each day.
  2. Skin – Beauty sleep is real! Lack of sleep affects skin moisture and can enhance wrinkles.
  3. Mood & Focus – Lack of sleep can contribute to irritability, stress, anxiety and depression. It is well known that lack of sleep has a negative impact on concentration and ability to focus.
  4. Recovery – If you don’t sleep well, your energy level will be low. Good sleep refreshes the body and helps you feel more energized.

Steps to better sleep.

So now that you know why sleep is important, how can you get more or better sleep? Here are 3 ways to enhance nighttime rest:

  1. Manage Stress. Stress contributes to insomnia and sleep disturbance. Manage stress naturally by supporting nerve health with B vitamins, and by utilizing adaptogens like ashwagandha to help balance the effects of stress. Try yoga or deep breathing exercises in the evening to calm the body and mind. Aromatherapy can also help with stress. Inhaling certain scents helps calm and quiet the mind, allowing you to fall asleep easier. Scents that support calm and relaxation include lavender, chamomile and bergamot.
  1. Create Comfort. Take time to wind down before bed, turning off devices and televisions. Take a nice soaking aromatherapy and mineral salt bath to relax your body and soothe any aches and pains. Sip on a nice cup of passionflower tea to ease stress and calm the body. Make sure your bed and bedroom are comfortable - a cool, dark room supports better sleep.
  1. Try Natural Remedies. A deficiency of the mineral magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Certain nervine herbs, like lemon balm and passionflower, can help nourish the nerves and calm the mind, making them useful at night. These act on the body naturally, without unwanted side effects common to prescription and over-the-counter sleep medicines.

You can improve your sleep today by starting with just one of the steps listed here and before you know it, you’ll be sleeping better than you have in years.