Getting Enough Sleep?
A recent study done by national geographic polled over 1,000 american adults ages 18 and up about their sleep habits. The numbers were startling, an astonishing 73% of those adults reported getting less than the recommended 8 hours of sleep a night. While it is easy to see how many people can find themselves with less sleep, having young children, odd work schedules, busy social calendars can easily derail our efforts to achieve that 8 hours of sleep our bodies need. As a chiropractor I find that it is essential to get enough sleep to help your body function properly and maximize your ability to heal. So if you find yourself in the majority of Americans who get less sleep than recommended fallow these guidelines to help you catch a few extra ZZZs.
Eat and Drink to Induce Sleep
If you are finding it tough to get to bed quickly try some food and drinks that help induce sleep. chamomile tea before bed may help induce better slumber. Likewise, eating tryptophan-rich turkey before bed might also help. Other natural sleep enhancers include warm milk, nuts, seeds, and bananas. These contain tryptophan and magnesium, which may also induce sleep.
Take a Natural Approach
There are several over the counter or prescription sleep aids out there but many of these can be addictive, have nasty side effects, and can leave you feeling drowsy when you awake. Taking the natural approach is encouraged as supplements typically don’t have unwanted side effects. Magnesium, GABA and valerian root are often used to promote sleep.
Check Your Bedtime Rituals
Just as children are likely to have a bedtime routine; adults can also benefit from having a pre-bed routine. A warm bath about an hour to an hour and a half before bed is relaxing and may enhance sleep. Reading may also calm a busy brain and allow you to ease into a blissful state of sleepiness.
Avoiding all electronics, (TV watching, cell phone, computer or tablet use) is advisable as the stimulation from the artificial light can make it difficult to shut down.
Make Your Sleep Consistent
Try Waking up and going to bed at the same time as often as possible. Your body will begin to get into a rhythm and often you will notice you will fall asleep easier and might not even need an alarm clock in the morning. One or two nights off our normal schedule can really wreck havoc on our body.