As the colder weather moves in and the sun rises later, beds are cozier in the mornings. Five more minutes, please. Sleep is so important to our health, and getting good, restful sleep seems to be elusive for many. It is recommended for adults to get 7-9 hours of sleep every night. Here are some tips to help make your way to dreamland:
- A study showed the blue light emitted from electronic devices interferes with your melatonin levels. You know, the hormone that helps you sleep. So instead of cruising Facebook and Instagram while in bed, try to avoid these devices at least an hour before you hit the hay. If you're like me and need some reading to help tire your eyes, set aside the e-reader and read a chapter in a paper book or an article in a magazine.
- Any light can decrease the secretion of this hormone, and darkness is what triggers its production. Sleeping with the TV on may be helpful for you, but the light emitted is going to disrupt your sleep throughout the night. A better option may be a white noise machine, fan, or even soothing, rhythmic music.
- Have a consistent night-time routine. Use the bathroom, wash your hands, wash your face, brush and floss your teeth, put on moisturizer...whatever you normally do at night in whatever order you prefer, but try and keep it consistent, even when you are traveling. This lets your body know it's time to start winding down for rest.
- H2O. While you are sleeping, you are fasting, both food and water. You will have fewer night time troubles if you are drinking enough water during the day. This also has the pleasant side effects of curbing cravings and hydrating your skin.
Inspire. Motivate. Move.