There is no better time than National Sleep Awareness week to try these tips and tricks for getting better sleep. Not only does poor sleep wreak havoc on your energy levels, it has also been linked to weight gain, obesity, and depression. Although more than 20 percent of Americans admit to sleeping less than 6 hours a night, adults should be aiming for an average of 7 to 9 hours of sleep.
If you’re tired of popping sleeping pills or tossing and turning, consider some of these integrative approaches to better sleep.
Diet: Surprisingly, things on your dinner plate — like onions, spicy peppers, and even pasta sauce — are often responsible for indigestion and acid reflux. Increased acid production can keep us up at night and make it harder to fall asleep quickly. Avoid these foods at dinner and select lighter foods with more whole grains and complex carbohydrates to keep you full without the flame.
Magnesium: Magnesium is known to help the relax muscles and increase blood flow and circulation. Adding bananas, spinach, almonds and lentils to your diet can correct magnesium deficits, which have been linked to poor sleep.
Alcohol: In moderation, alcohol has excellent cardio protective benefits. Unfortunately, enjoying your drink too close to bedtime can lead to restless sleep and reduced REM sleep, leaving you feeling sluggish. Limit alcohol intake to 3 to 4 ounces for women.
Melatonin: This supplement has been extremely controversial. Some physicians suggest it for sleep while others worry that people will take too much. Remember that our bodies naturally produce melatonin, which helps us fall asleep and regulates the sleep cycle. It is best used in moderation and not for a prolonged period. The ideal dosage can vary for each person. Start out with 1 mg two hours before bedtime.
Valerian: This herb has been used to produce a sedative effect for many years. Some studies suggest that it can help us get to sleep faster. Clinical studies suggest a dose between 400mg and 900mg. Start with 400mg two hours prior to bedtime.
Yoga: Yoga can be a great way to exercise the body and relax the mind. Practicing yoga helps reduce stress and anxiety, which have been linked to poor sleep quality. Start out with 20 to 30 minutes per day, or attend a local class. You will not only see your body change, but your sleep is likely to improve as well.
Before starting any supplements, check with your personal physician. Your doctor can evaluate your personal risks and make sure there are no interactions with medications you may be taking.