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It’s Wellness Wednesdays! We’ll talk about 8 simple tips to sleep like a baby. If you have trouble getting a good night’s sleep, you’re not alone. In the US, it’s estimated that between 50-70 million adults aren’t getting enough sleep. Some degree of insomnia is reported in as many as 30% of all adults.

Sleep is vital to both your health and happiness. How happy are you when you’ve had to pull an all-nighter for school, work, or even as part of your social life?

Consider these 8 tips to get the most out of your sleep:

1. Set a sleep schedule and stick to it.

Our bodies adapt very quickly to our sleeping habits. Notice that if you stay up late and eat, your digestion tends to run amuck.

Most people require 7-8 hours of sleep to function optimally.
Your body is much more efficient at sleeping and preparing for sleep if you can maintain a schedule.

2. Keep your bedroom cool.

Your body temperature drops as you near bedtime and is at its lowest during sleep. If the room is too warm, your body won’t be able to cool down.

Sleep quality is improved in a cool sleeping environment.
You’ll have to play around with the temperature to find what’s ideal for you.

3. Avoid alcohol.

Alcohol can help you fall asleep, but sleep quality is compromised. It has been shown that sleep is less restful and you’ll wake up more often during the night, even if you don’t remember it. For some reason, the negative effects of alcohol are more pronounced in women.

4. Darken the room.

Even the light from your alarm clock can compromise the quality of your sleep.

Remove as much artificial light from your sleeping environment as possible.
Turn off the computer screen and minimize any ambient light coming from outside the room.

5. Sleep the most beneficial amount of time.

Studies have shown that sleeping more than 9 hours or less than 6 hours is associated with feelings of anxiety and sadness.

If you find you need more than 9 hours and can’t sleep more than 6, a visit to your physician is advised.
Even one night of low quality or quantity sleep is associated with insulin resistance, a major cause of type-2 diabetes. Those that sleep less than 6 hours are also far more likely to develop high blood pressure.

6. Ensure you get enough vitamin B6, calcium and magnesium.

Vitamin B6 is needed to synthesize melatonin, which is vital to sleep. Calcium deficiency has been shown to increase the amount of time it takes to fall asleep. Magnesium intake is associated with the ability to stay asleep.

7. How’s your mattress?

Even the highest quality mattress has lost as much as 75% of its support after 10 years.

You probably spend more time sleeping than you do on any other single activity. Be certain you have a good mattress.
Consider how much you spent on your car and how many hours you use it. Purchase the best mattress you can afford.

8. Try not to exercise within 3 hours of your bedtime.

Exercise is great for increasing the quality of sleep and decreasing the amount of time required to fall asleep. However, studies have shown that 3 hours is the cutoff point to prevent exercising from decreasing sleep quality.

Sleep is an important part of maintaining health and enjoying life. If you’d enjoy sleeping more like a baby, keep these tips in mind. Maintain a regular sleeping schedule and ensure that your sleeping environment supports peaceful sleep.

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I really wanted to talk about this topic today because sleep is so very important for your overall health… PERIOD. Insomnia can be a real nightmare – and not just because you’re not getting enough sleep. Chronic insomnia has been linked to an increased risk of developing health problems like heart disease, high blood pressure, and diabetes. It can also lead to weight gain, impair your ability to concentrate, and even increase your risk of depression. In addition to these physical and mental health risks, insomnia can also take a toll on your energy levels and overall quality of life.

So if you’re struggling with sleeplessness, it’s time to take back control of your sleep habits – before it causes further damage. Fortunately, there are some simple strategies that can help you break the cycle of insomnia. Eating foods to balance your blood sugar levels can make for a better night’s sleep. From regularly scheduled bedtimes to calming nighttime rituals, you can make your bedroom a sleep sanctuary and reclaim your much-needed rest. Don’t let insomnia keep you up at night – start taking steps toward better health today!

Is Dietary Supplementation Right for You?

Good sleep is essential to your health, but it’s not always easy to get. That’s where dietary supplements come in! These products can help you get the restful slumber you need, without resorting to prescription sleep aids. They can also provide essential vitamins and minerals that may be missing in your diet.

But here’s the thing: if you don’t know what you’re looking for, shopping for dietary supplements can feel like a game of Russian Roulette. If you don’t do your research, there’s no telling what kind of quality product you’ll end up with (or how it’ll affect your sleep).

That’s why we recommend doing some research before you buy. Check out the label and look for ingredients that have been shown to help with sleep, like magnesium, valerian root or chamomile extract. You should also read up on reviews of different products; this way, you can be sure you’re getting something that actually works (and not just a placebo).

So, if you’re struggling to get some shut eye, why not try adding my Sleep Support Bundle to your routine? Trust me – you won’t regret it! All those sleepless nights will soon become a thing of the past! Plus, they’re totally natural so there’s no need to worry about side effects!

With this Sleep Support Bundle, an anti-inflammatory diet, and a good night’s sleep, you’ll be well on your way to better health! Good luck!

Tools To Improve Sleep

Eye Mask

Do you struggle to get a good night’s sleep? If so, you may consider wearing an eye mask. Yes, that’s right; wearing an eye mask could be just what you need to finally get some restful shut-eye. Here’s why:

First of all, it helps reduce exposure to light. Many people with insomnia find that even the smallest amount of light can prevent them from falling asleep and staying asleep. By placing an eye mask over your eyes you can create a complete darkness in your sleeping environment, making it easier for you to drift off into dreamland.

Plus, using one also creates a sense of privacy and comfort. We all know how difficult it can be to feel at ease when you’re struggling to sleep, but wearing an eye mask can help. Not only will it block out the light, but it’s also a sign that you need your rest and that no one should disturb you until morning. I recommend this Eye Mask.

Foot Soak

Soaking your feet in hot water before going to bed every night can prevent illnesses and prolong life. It can promote blood circulation, relax the body, relieve fatigue and greatly improve sleep quality. I recommend this Foot Spa Bath Massager with Heat.

Meditating

Mindfulness meditation may improve sleep quality. Studies have found that meditation can help reduce cortisol, which is the hormone associated with stress. Meditation increases the natural melatonin levels to help with more restful sleep. Furthermore, meditation is shown to have benefits on patients with mental health disorders who may experience insomnia as a symptom. By using meditation to reduce symptoms of stress, anxiety, and depression, some patients have an easier time falling and staying asleep.

Using a meditation cushion and mat can help facilitate your mediation process. Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.

Dr. Nicolle Martin

Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change. Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”

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Last updated on December 23rd, 2022 at 10:47 pm

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