10 Resolutions to
Commit to Better Sleep
When was the last time you got a good night's sleep? Processed foods,
late night television,computer use and mineral deficiencies can all
keep you from getting your zzz's... AND your health might be suffering
as a result!
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Sleep: Do You Get Enough?
When was the last time you had a full night's sleep? And how often do you
wake up naturally, without an alarm? Or perhaps you've joined the millions
of Americans who experience insomnia- you want to sleep, but you just can't!
Sleep deprivation is very common, and if you're like many Americans, you
probably get less than 6 hours of sleep per night.1
But did you know that adequate sleep is vital for your health?
You need a good amount of sleep (somewhere between 7 and 9 hours per night)
to:2
- Improve memory and learning
- Boost your metabolism
- Help you maintain a healthy weight
- Enhance your mood and wellbeing
- Protect your cardiovascular health
- Fight illness and disease
Sleeping isn't lazy. On the contrary, deep, restorative sleep is an easy
way to improve your health. It's so simple, you can do it with your eyes closed!
As you make your New Year's resolutions, incorporate these new habits
to help you commit to better sleep:
- Get your minerals.
You need minerals to feed your adrenals, the small glands above your
kidneys that help regulate your sleep cycle.
If you have difficulty getting to sleep or staying asleep at night, then
your adrenals might be weakened. Your adrenals need lots of minerals from green, leafy vegetables, ocean
vegetables and mineral supplements, like Ancient Earth Minerals.
Read Sleeping
Trouble? Discover Why Winter is the Ideal Time to Learn How to Sleep Right
to learn more about how to nourish your adrenals for a good night's sleep.
- Exercise.
OK, you know you should exercise, but did you know it can help you
sleep?
Research shows that even 30 minutes of exercise can help you get a good
night's sleep. Make sure you break a sweat and keep exercising regularly
for the best benefits.3
If you're worried about evening exercise keeping you up, then time your
workout about 5 or 6 hours before plan to go to bed.
Learn more about how to get the most out of your workout with our 9
Resolutions to Commit to the Most Beneficial Exercising.
- Take naps.
Short naps (20 to 30 minutes) are good for you!
While you might associate naps with laziness, research shows naps improve
alertness and performance, help you relax, and even reduce your blood pressure.5
Is your body starving from mineral deficiencies? With Ancient Earth Minerals, you get the highest quality, bio-available humic, fulvic, micro and macro minerals and amino acids in capsule form! Just 3 capsules in the morning and 3 capsules at bedtime will help you boost your minerals, detoxify your body and avoid the dangers of today’s low quality foods. Learn more about Ancient Earth Minerals and order yours today!
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- Get to bed before 10 p.m.
Even if you only do it a few times a week, hitting the sack before 10 p.m.
gives your body crucial time for restoration and optimal hormone levels.
Your body's level of melatonin, the hormone that induces sleep, peaks
between midnight and 1 a.m. so it's ideal to be asleep by then. 6
If you're really committed to healthy sleep and nourishing your adrenals,
then make 9 p.m. your goal at least once per week.
- Avoid sugar.
There are a lot of reasons to avoid sugar (read our 25
key reasons to learn more, but getting a good night's sleep is a big
one.
Sugar and processed foods deplete your body of the minerals it needs to
encourage rest and may give you a "sugar high" that keeps you
from sleeping at night.
You can indulge your sweet-tooth safely and healthfully with Lakanto,
our newest all-natural, no-calorie sweetener that does not feed candida!
Or, try a probiotic
liquid to end sugar and carb cravings.
- Turn off the TV and computer.
About 2 hours before bedtime, be sure to turn off your television and computer.
The screens give off light that fools your pineal gland into thinking it's
daytime.
Your pineal gland needs darkness to tell your body to produce melatonin,
so it is essential that you turn the lights down before bedtime.
- Relax before bed.
Now that you've turned the lights down, why not read a book, listen to relaxing
music or take a warm bath?
Relaxing activities help prepare your body for sleep and get your mind ready
as well.
- Sleep in your bedroom.
Reserve your bedroom for sleep. It may seem obvious, but many people have
offices in their bedrooms or watch TV from the bed.
If you have the space, move hobbies and work into other rooms and make your
bedroom a sanctuary where you can rest and recharge.
- Take a sleep retreat.
One of the best ways to nourish your adrenals is to take a long weekend
to do nothing but sleep! Four days of getting to bed at 9 pm. and sleeping
until you wake naturally can do wonders for your energy and reset your body's
clock to a healthy sleep cycle.
- Change gradually.
As with any new change, take it step-by-step. Try to get to bed just 15
minutes earlier for a few days. Once your body is used to its new bedtime,
make bedtime earlier by another 15 minutes.
Slowly but surely, you'll start to get the sleep you need to encourage optimal
health.
New Year's resolutions can help you make new commitments to your health, and
sleeping more is one of the easiest ways to feel great.
This year, don't feel guilty about staying in bed. Catching your zzz's will
make you healthier and more productive in the long run!
Sources:
The Importance of Sleep and Health, Health.Harvard.edu.
http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health.htm
2 The Importance of Sleep and Health
3 Sobel, David, "Exercise Improves Sleep," Healthy.net.
http://www.healthy.net/scr/article.asp?Id=424
4 The Short Story on Napping, SleepFoundation.org.
http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2419153/k.8430/The_Short_Story_on_Napping.htm
5 Harmon, Alison, "Napping for a Healthier Heart," TechnicianOnline.com,
14 Nov 2007. http://media.www.technicianonline.com/media/storage/paper848/news/2007/11/14/Features/Napping.For.A.Healthier.Heart-3099716.shtml
6 The Secret Shortcuts of Healthy People, MarthaStewart.com
http://www.marthastewart.com/article/secret-shortcuts-of-healthy-people?lnc=18a9cf380e1dd010VgnVCM1000005b09a00aRCRD&page=4&rsc=articlecontent_health
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