All too often the desire to “get healthy” is overridden by the need for sleep, food, TV, and drinks out with friends. The good news in health research is it doesn’t take much to make big improvements in physical and mental health. Most people believe that if they don’t have the time to dedicate to exercise and eating well, all is lost. Not so! The following are a few suggestions to help increase energy, balance, and clarity (without having to step foot in a gym or lift a carrot)…
1. Get a Good Night Sleep
Sleep researchers are suggesting that, to get the health benefits from sleep, one must clock approximately seven to 10-hours of uninterrupted sleep per night. Unfortunately, for many, this means no getting up in the middle of the night to pee or make a sandwich this means attaining the deep sleep necessary to grow and repair cells and maintain good physical and mental health. The World Health Organization has suggested that sleep deprivation is a global issue and one that needs to be address to help prevent illnesses down the road. So how does one achieve a good night’s sleep?
One of the most influential factors to getting a good sleep is turning off the screen at least 45-minutes prior to bedtime. Screen time stimulates the brain while the glow from electronics delay the release of melatonin (a sleep inducing hormone). Another suggestion, that may have a positive influence, is taking a hot shower or bath before bedtime. It’s a fact that the rapid decrease in body temperature can induce sleep more effectively. There are many tips sleep experts offer the sleep deprived including keeping the bedroom dark and cool, ensuring the pillows and mattress offer the right support, and cease drinking caffeinated beverages by mid-day. If these suggests offer no resolution, there are health care providers available to tailor a sleep hygiene program to suit your needs.