Huffington outlines the benefits of getting at least 7 hours of sleep every night. For some of us, getting 7 hours of sleep is easier said than done. If you looking for help in getting more Zs, here are a few tips to getting better sleep.
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Benefits Of 7+ Hours Of Sleep
Weight loss. Getting adequate sleep makes it easier to shed extra pounds.
Look better. More rest reduces under-eye circles, brighter skin, & clearer complexion within days.
Feel better. Gain more energy, enhance mood, and lower the risk of depression.
More will power. When we’re tired, energy reserves run low, and our self-control suffers.
Enhanced physical performance. Train more efficiently and recover faster.
Lower health risks better blood pressure. More sleep reduces the risk of diabetes and cardiovascular disease.
Restore brain function. While we sleep, our body restores the connections between brain cells; essential for memory, attention, and overall high level functioning.
Fundamentals For Better Sleep from The Sleep Revolution
Disconnect from the screen 30 minutes before bedtime. Charge phones and electronics outside of the bedroom.
Cocktail caution. While alcohol may help you fall asleep, it can interfere with quality of sleep.
Put the brakes on caffeine. Reduce caffeine consumption to less than 300 mg daily (2-3 cups of coffee), and reduce consumption after 2PM.
Guided meditation & breathing exercises Download free from The Sleep Revolution or sign up for MOXIE’s complimentary Guided Meditation on February 22nd at 6:30PM.
Natural Supplements that enhance sleep
L-Theanine 200 mg at bedtime
Valerian extract (160 mg) and Lemon Balm (80 mg) 2-3 times/day may improve quality and quantity of sleep.
Passionflower One cup of passionflower tea before bed has been shown to improve sleep quality.
Magnesium 500 mg may help with falling asleep and staying asleep.
Melatonin 3-10 mg at bedtime can help reduce the time it takes to fall asleep. Potential side effects include interaction with blood thinners and medications for diabetes, blood pressure, as well as other prescription and OTC medications and supplements.
Try to avoid OTC sleep aids that contain diphenhydramine (the active ingredient in Benadryl). While antihistamines have the side effect of drowsiness, but can cause potential dizziness and dry mouth. More serious potential side effects include tremors and a fast, irregular heartbeat. A 2015 study from the University of Washington found an increased risk for dementia, including Alzheimer’s, and in the use of medications such as Benadryl and some sleep aids.
Prescription sleep aids may be necessary in certain cases. These may be tolerated and effective for some, but these sedatives can have negative side effects:
Check with your physician and/or pharmacist before beginning any new supplement regime.
Visit sleep.org by The National Sleep Foundation for more about improving your sleep.