We’ve all had one of those nights where we find ourselves staring at the ceiling at 2 a.m., waiting for sleep to come through for us as we obsess about tomorrow. According to a survey conducted by the American Psychological Association, 63% of adults say that getting enough sleep is extremely or very important, yet only 30% say they achieve their sleep goals.
To help America get back on track U.S. News Health is asking you to improve your sleep for 30 days and have provided these tips to make the journey easier:
Eat foods that are rich with magnesium and calcium: Foods such as almonds and cheeses are great at helping your body produce serotonin and tryptophan to make you feel sleepy before your bedtime.
Drink a cup of tart cherry juice, chamomile tea or warm milk: All three have been shown to positively affect sleep duration as well as quality.
Make a to-do list: Jot down all of your worries and concerns then, shut them in away in a drawer until the next morning.
Stop staring at the ceiling: Once you realize you aren’t fall asleep after a 30 minute wait, get up and leave the room. Do some relaxing activities such as stretching, reading, or listening to music until you fell sleepy before returning to bed.
Keep your eyes off the clock: Counting every minute that passes that you are still awake is going to make you more stressed about your sleep woes. Set your alarm clock and then turn it facing away from you, allowing your mind to relax and embrace being in bed.
Resist extracurricular activities in bed: Don’t work, email, watch TV, text, or indulge in social media while you are in bed. Keep your bed for sleep and intimacy only.
Give yourself a bedtime: If you need to, set an alarm that reminds you that it’s time to start winding down. Embrace the routine of powering down at the same time every night.
Set sleep boundaries: Stick to a sleep schedule that allows you to get the right amount of sleep you need of 7-9 hours each night. Staying consistent will make falling asleep and waking up easier, including the weekends.
Leave your screens turn off: Or ban them from the bedroom. Electronics emit blue light which have been proven to interfere with the production of melatonin, your natural sleep hormone that makes you sleepy.
One of the best ways to improve your life is to sleep better. Allow sleep to boost your health mentally, emotionally and physically by tucking in for 7-9 hours of quality sleep tonight!