Although the average American sleeps for 7-9 hours a night, nearly 40% of Americans report sleeping poorly. Poor sleep can affect your memory and mood as well as your overall health. According to Johns Hopkins individuals who are not getting enough sleep are 3x more likely to catch a cold and also to develop diabetes. Many of us know that we need to be getting good quality sleep but often times it is a challenge. Whether we have stressors in our life keeping us awake at night or simply have always struggled with sleeping, it is true that sleep does not come easy for everyone.
Poor quality sleep leads to poorer mood such as increased outbursts and increased agitation but consistent poor sleep habits can affect our overall health in a much more negative way.
Consistent sleep deprivation makes your thinking less clear and causes memory loss. Not getting enough sleep doesn’t allow the brain to rest and recover and reduces the ability to consolidate memory, or form stronger links to information learned. REM sleep or rapid eye movement, is a key component of energizing the body and brain. Lack of REM sleep limits the brain’s ability to learn and store memory due to the lack of signals sent to the brain’s cerebral cortex. Lack of signals sent or communication results in increased difficulty learning. Your brain needs good sleep to function properly, not just sleep.
Reduce caffeine
This one should seem obvious as caffeine is meant to “wake you up” but limiting your caffeine in the afternoon can significantly improve your sleep quality. Why limit caffeine in the afternoon? Well, caffeine can take up to 6 hours to leave the body, causing you to continue to feel the effects long after you drink that first cup of coffee. Similarly studies have linked increased caffeine consumption with reduced amount of sleep as well as increased time awake after falling asleep.
Consistent bedtime and morning routines
If you are having difficulties sleeping consider focusing on your schedule. Regulating your circadian rhythms, or the internal clock in your brain, can help to correct your sleep cycle with consistency. Try to focus on falling asleep and waking up at the same time nearly every day. This will allow your body’s natural internal clock to better adjust and more easily fall asleep and remain asleep as there will be no confusion about when it should be resting and recovering for the night.
CBD and melatonin
You might feel nervous to consider sleeping aides as some can come with very frightening side effects and difficulty waking. However looking for more natural options may be easier than you think. CBD, otherwise known as Cannabidiol is produced at a low rate in our bodies to regulate mood, appetite, pain. Research has shown a link between adding CBD for improved sleep in addition to an alternative to pain relief.
Melatonin also occurs naturally in our bodies and plays a significant role in sleep. As we age, melatonin production is limited and therefore increased difficulty sleeping may occur. Adding melatonin supplements at bedtime can assist with falling asleep and staying asleep which both contribute to overall sleep quality.
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Aromatherapy
Aromatherapy or the concept of breathing in or using essential oils on the skin can assist in achieving calm and reduced stress. Scent can be a powerful tool for sleep aid and there are many naturally occurring oils that promote sleep such as lavender, vanilla, rose, and geranium to name a few. Our favorite way to use essential oils for improved sleep is in a diffuser, which distributes the scent into the air.
Exercise regularly
Regular exercise improves the circadian rhythms that lead to feeling more alert in the daytime and sleepy at night when it’s time for bed. Exercise also contributes to improved sleep by increasing amount of time one spends in “deep sleep”. Getting physical activity can also keep you more alert and discourage napping throughout the day.
Reduce liquids before bed
Having to get up in the night to go to the bathroom is a top complaint among poor sleep quality for those 55+. Reducing liquids near bedtime can increase your chances of making it all night without having to break your sleep cycle.
Trying any or all of these can lead to improved sleep which in turn leads to improved performance during the daytime. Subtle changes to your nightly routine, mixed with daily exercise can not only improve your sleep quality but also your overall health. If you give some of these a try, let us know!
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