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Sleep not great? These tips can help!

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Poor sleep affects EVERY aspect of your life.... mood, energy, focus, and being vulnerable to colds & the flu. In fact, if one doesn't sleep well for a long time, it even increases your risk of cancer and heart disease.

How much sleep do you need?

An occasional night of too little sleep won't hurt you too terribly much. But night after night with less that the amounts on this list means you're flirting with trouble.

School aged children need 9-11 hours.

Teens need 8-10. This is an age group I see commonly getting 5 and 6 hours a night, then trying to make up for it on the weekend. Unfortunately, this doesn't work. This is also an age where Mono can run rampant, and chronic sleep deprivation is a huge vulnerability factor. Believe me, Mono is one virus you do not want to get! It can rear its ugly head from time to time for the rest of your life. If you've already had Mono, getting enough sleep is even more important!

Adults need 7-9 hours and Seniors need 7-8.

Quality is important, too

Just putting the hours in the sack is not quite enough. You should get a deep and restful sleep, which is easier said than done! According to the CDC, about 9 million Americans take Rx sleep meds. This might keep one's eyes closed all night, but it doesn't really deliver restful sleep.

Try these tips for a peaceful night

  1. Get 10 minutes of morning sunlight on your skin. This helps your body to understand the circadian rhythm cycle. We're bathed in so much artificial light that our bodies have a hard time knowing when to wind down.                                                                                                                                                                                                                                                                                                                                                                                          
  2. Make sure your room is absolutely dark. Put light blocking curtains in your bedroom and be sure no lights from clocks or other sources are shining.
  3. Get electronics out of your bedroom. TVs, cell phones, iPads, FitBits, etc, keep your nervous system on alert all night. Buy a battery operated clock and if you have to be alert to phone calls at night, turn your ringer up and be sure the phone is 10 feet from your bed. Turn your Wi-Fi off at night, if at all possible.
  4. Use blue light blocking glasses or an orange light filter for your screens after the sun goes down. Blue light keeps your "awake" hormones going and makes it harder to relax and sleep.
  5. No electronics preferably 2 hours before bed, but at least 1 hour before.
  6. Get yourself an Earthing product and sleep with it. Earthing.com makes sheets, wrist bands, blankets and other devices to keep you grounded all night long. This is just like walking barefoot on the beach- it allows the stress energy of the day to dissipate out of your body. Most people feel a difference right away!

Still having trouble?

Message me if these tips aren't enough. Some people need to take a combination of natural supplements or work on their hormones to sleep well. Our team is never too busy to help you, so call us at 770-817-8028 if you need more. Sweet dreams!

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