At Country Life Natural Foods, we are all about healthy living. We believe in feeding the mind, body, and soul. A holistic approach where all things are intimately connected and play a role in our overall health and wellness.
Lifestyle habits, including what we eat; sleep quality; physical activity; emotional self-connection; spiritual beliefs, harboring relationships, and positive forward thinking, contribute to this holistic approach.
While healthy foods are one of our favorite topics to talk about, because that's what we do ;-) We know sleep is just as important!
If you don't get enough sleep, it affects your eating habits negatively, leading to weight gain and other chronic illnesses. And when you eat poorly (lack of nutrients and high GI carbs), it can affect your deep sleep. So it becomes a vicious cycle.
Sleep is crucial, not just because of the comfort factor, but because there are real valid reasons to hit 'snooze' or go to bed earlier to get enough hours of shut-eye and avoid serious side effects.
Here are 10 of the most significant side effects of sleep deprivation and some tips on how you can improve your sleep to avoid them.
how to get better shut-eye
Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and improve the quality of your sleep.
Keep your bedroom cool, dark, and quiet, and consider using a white noise machine if needed. Most research suggests sleeping in a cooler room around 65 degrees. Also, invest in a comfortable mattress and pillows for proper support.
The blue light emitted by electronic devices can interfere with sleep, so avoid using phones, computers, and televisions for at least an hour before bed. Avoiding bright light will contribute to your body’s production of melatonin, a hormone that promotes sleep.
Regular physical activity can help improve the quality of your sleep since the changes in energy use and body temperature can promote solid sleep. But be sure to finish exercising at least a few hours before bedtime.
Both of these substances affects the brain and can interfere with sleep. Avoid consuming them several hours leading up to bedtime. Instead, drink a hot cup of camomile tea. READ MORE: 5 Herbal tea health benefits you do not want to miss out on
While napping can help improve mood and alertness, napping too close to bedtime can interfere with sleep. If you need a nap, limit it to 20-30 minutes and take it earlier in the day, ideally shortly after lunch.
Our internal clocks are regulated by light exposure. Sunlight has the strongest effect, so try to view direct morning sunlight as soon as you can by getting outside or opening up windows or blinds Getting a dose of daylight early in the day can help normalize your circadian rhythm.
Wind down and relax before going to sleep with some reading, low-impact stretching, listening to soothing music, and relaxation exercises to get into the right frame of mind for sleep.
