6 Natural Solutions to Sleep Better Tonight

Nurse Practitioner Jessica Swiatochia explores the causes and effects of poor sleep, and provides 5 natural solutions to sleep better tonight.

Sleep is the foundation of our well-being. Without sleep, our bodies are unable to rejuvenate and repair themselves, which is essential for carrying out daily tasks. Sleeping, however, isn’t always as simple as laying your head down on a pillow.

Effects of Poor Sleep:

The impact of not getting enough sleep goes beyond just feeling tired and less focused. Chronic sleep deprivation can wreak havoc on our bodies: leading to illness and disease as well as a unpleasant symptoms such as irritability, an impaired immune system, weight gain, tremors and aches, cognitive impairment and an increased risk of obesity, heart disease and type 2 diabetes.

6 Natural Solution to Sleep Better Tonight:

1. Establish a regular sleep schedule: the practice of going to sleep and waking up at the same time everyday allows you to get the right amount of high-quality sleep for your unique needs.
2. Put down the Electronics: Avoid computers, smartphones, and other blue light-emitting devices like TVs and alarm clocks at least 30 minutes prior to bed. Blue lights reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness. Blue light can also reduce the amount of time you spend in slow-wave and rapid-eye movement (REM) sleep, two stages of the sleep cycle that are vital for cognitive functioning.
3. Get some sun: Sunlight promotes restful sleep by resetting and maintaining our natural circadian rhythms.
4. Move your body: 30 minutes of moderate exercise is all it takes to promote good quality sleep. However, no vigorous exercise 1 hour before bed.
5. Watch what and when you eat: Regular meal times with whole foods is key to promoting good sleep. Avoid eating 3 hours before bedtime as eating too close to bedtime increase digestion and interrupts comfortable sleep. Also, reduce or eliminate fatty foods, sugar, alcohol and caffeine as these all interfere with sleep. Lastly, curb caffeine consumption after 3 pm (this includes chocolate!)
6. Practice relaxation: Restorative yoga, meditation, breath work, journaling can help you sleep better by promoting calmness and reducing insomnia and sleep troubles.