If you haven’t been making sleep a priority, tonight is a great time to start! Sleep works wonders for your health, keeping the doctor away, boosting your productivity levels and puts pep in your step. Try these sleep tips to get deep restorative sleep tonight:
Fall in Love with the Scent of Lavender: Numerous studies have found that the scent of lavender has a positive effect on sleep as it decreases blood pressure and one’s heart rate. In one study, women saw their restorative slow-wave sleep increase on average by 22% after smelling lavender oil before bed. Try adding a lavender-scented diffuser to your bedroom.
Get Moving: A National Sleep Foundation survey revealed that there is a difference in the quality of sleep between people who exercise and those who don’t, people who exercise sleep a great deal better.
Go Mediterranean: Excess belly fat is known to increase the risk of developing sleep apnea, a chronic sleep disorder that diminishes the quality of sleep and leads to daytime drowsiness. The Mediterranean diet, which is high in fruits, vegetables, whole grains and fish, paired along with light exercise has been shown to decrease waistlines and lead to fewer sleep disruptions.
Monitor Your Meds: Some medications, including over-the-counters, contain stimulants that will prevent you from sleeping. Be aware of certain prescription medications that increase serotonin and norepinephrine, neurotransmitters that can hold you back from obtaining REM sleep.
Consider Your Dinner Choices: Add more foods that are high on the glycemic index to your menu such as rice and potatoes. According to a study by The American Journal of Clinical Nutrition, you may fall asleep 49% faster.
Know The Best Sleep Position: If you are already sleeping on your side, great job! The Better Sleep Council reports that people who sleep on their stomach are more likely to report restlessness. Other studies show that sleep apnea is made worse when people sleep on their backs; by sleeping on their sides, they may decrease apnea episodes by sleeping on their sides instead.
Tuck in early tonight to ensure that you are getting 7-9 hours every night! If you find that you are struggling with your sleep quality, try keeping a sleep diary and record your activities throughout day. It’s a great way to see how your body responds to different factors that such as coffee, exercise, and heavy meals, that have a profound effect on your sleep!