Tips for a Restful Sleep

Sleep provides the basic foundation of health.

Many studies have found relationships between the quantity and quality of one's sleep and many health problems.  For example, lack of sleep may be linked to weight gain, cardiovascular problems and the onset of diabetes just to name a few.

How much sleep is enough?

A minimum of 6-8 hours of sleep each night is recommended for maximum rest.  Hours of sleep before midnight are known to be the most beneficial.  If you get 8 hours of sleep between 10 pm and 6 am, you will be better rested than if you slept 8 hours between 12 am and 8 am. 

Here are some tips that will help promote a well-rested sleep

• Absolute darkness is key!  Cover all windows with a shade that doesn't allow ambient light.  Turn your alarm clock around or put in on the floor.  Even the smallest amount of light can cause sleep to be complicated.
• Eat a light dinner consisting of healthy oil, protein, and vegetables.
• Go for a walk after dinner, which something the Spanish do, I always recommend 20 minutes of walking with friends or your family a great way to find avenues to laugh, discuss the day in a positive proactive medium and find resolve while pumping up your levels of dopamine and serotonin.  Be sure to breathe deeply.
• Minimize exciting, aggravating, or mentally intensive activities after 8:30 PM.  Don't watch the news or listen too or read the negative material.  Focus on positive affirmations for a new day and the week ahead.
• You can use relaxing organic aromas in your bedroom but do not to use chemicals or candles that are not deemed aroma-therapeutic.
• Before bed a drink warm tea or other warm beverage that does not contain caffeine.
• Run a warm bath before bed but be sure to do it 30-min to an hour before sleeping as to not cause yourself to overheat in bed.
• If you read before bed try to avoid dramatic novels or negative reading material that may cause your mind to become overly active.
• Your bed is not your living room or office!  Do not watch television or do any work in bed.
• Stick to a schedule.  It is very important to stick to the same sleep schedule even on weekends, sticking to the same bedtime and wake-up schedule will help promote the onset of a restful sleep.
• Release body tension.  You have many choices: Chiropractic, Yoga, Acupuncture, and Massage.
• Exercise.  Avoid exercising close to your bedtime, allow at least 3-hours of time to pass before bed.
• Don't watch the clock!  If you are having difficulty falling the only thing watching the clock will do is upset you more and worsen the situation.  Try reading something relaxing until you feel ready to fall asleep.  You cannot force yourself to sleep and watching the clock will only get you more worked up.
• Reduce the amount of caffeine in your diet.  That even includes diet Coke!  I believe you should completely remove diet Coke from your diet but that is another topic all on its own.
• Exposure to sunlight.  Sunlight promotes the creation of Vitamin E which can help us sleep.
• Do not take naps longer than 30-min throughout the day.