10 Tips to Improve Sleep

Insomnia is one of the top health problems in the US. One third of Americans report that they get less than 6 hours of sleep a night and 51% of adults say they have trouble sleeping at least a few nights per week.  Sleep is essential, not only for cognitive performance, but also for optimal weight!

Not only that but sleeping 5 hours a night for just one week impairs  carbohydrate tolerance and insulin sensitivity. Consider sleep the best weight loss pill.  But wait – isn’t popping a sleeping pill an easy fix?  Sleeping pills are usually designed for short-term use and can be habit forming. Side effects can include  dizziness,  daytime drowsiness, increased risk of falling, sleep walking and  memory issues.  Most of all, sleeping pills do not address  the root cause of sleep problems. Putting forth effort to improve sleep can go a long ways!

Spend time outdoors each day. It strengthens body’s circadian rhythms. SpaIndex Tip:  Beware of too much of a good thing, however.  A day in the sun without SPF protection could lead to sunburn and that not only keeps you awake with discomfort, it causes serious skin damage as well.

This includes moonlight coming through the shades, alarm clocks, computers, television, laptops, etc.

This includes cell phones, tablets, cordless phones, modems, laptops, etc.  SpaIndex Tip:  EMF refers to ElectroMagnetic Fields.  These fields are produced by anything with voltage or which conducts currents, including appliances, computers, telephones and chargers, lamps, cords, outlets, electric blankets, power lines, and mores. If it has a cord, it has EMF, but  there other things which conduct current, including metal plumbing, power meters, SmartMeters, cell phones, cell towers, wireless routers, and cordless phones.

Get exercise, but not 3 hours before bed. Exercise can help stabilize cortisol levels during the day but intense exercise too close to bedtime can actually cause cortisol levels to be high.  SpaIndex Tip:  Cortisol is produced by your adrenal glands, and helps your body properly use blood sugar and fat and manage stress.

Don’t go to bed too full or too hungry. Having a light dinner usually  works for most people but some people with low blood sugar  issues may need a small snack before bed.  SpaIndex Tip:  Also try these 5 Teas for Tired People.

An hour before midnight is worth 2 hours after.   Going to bed  early honors our body’s natural circadian rhythm.

Get earplugs or a white/brown noise maker if necessary to neutralize noise coming from outside or inside the house.

Keep the bedroom a sacred place for sleep and sex.  All other  activities can violate the principle that the bedroom is meant for sleeping. This includes watching television in bed, texting, typing emails in bed, eating in bed, etc.

Assess the comfortability of your mattress, pillow and pajamas and make adjustments accordingly.  Find ways to to ensure  you don’t get too hot or too cold at night.

Napping can be helpful to catch up on sleep but only if  it does not interfere with night-time sleeping.