Okay, so let’s talk about that four-letter word…. No, I’m not talking about love lol. R- E- S- T! Sleep to be specific. We as millennials are so ambitious and such go getters, which is wonderful, but we don’t get enough rest. Between the students in school and the entrepreneurs starting businesses, regardless of how entitled or lazy others think we are, we are really hard workers. By the way, millennials are said to be lazy and entitled. Continue reading for tips for better sleep at night.
THE IMPORTANCE OF SLEEP
Ladies, whatever happened to needing to get our “beauty sleep”!? Did we sacrifice it for our dreams and ambitions? Lol no, I’m playing. But on a serious note, “I’ll sleep when I die,” may sound cool, but it’s far from realistic. In fact, not sleeping gets you closer to an early death. Sleep is most often outshined by a healthy diet and physical activity when it comes to living a healthy lifestyle. And sometimes they all get overlooked during the hustle and bustle of life. However, sleep is what rejuvenates our bodies and allows them to be able to complete our daily tasks and perform at optimal levels.
Processes that ae critical for our overall health occur during sleep. The brain removes waste and stores new information, and the body repairs cells, which is important for healing and rejuvenation. This is why adequate sleep is important during recovery from injuries, surgeries or when you’re sick. Adequate resrt and sleep has been very beneficial for my mother during her recovery from surgery. Click here to read “3 Tips for Taking Care of a Parent After Outpatient Surgery” I have experienced feelings of coming down with something and waking up feeling better after a good nights sleep.
Benefits of adequate sleep include improved memory, learning, and decision making. So students, think twice about pulling those all-nighters. Chances are you aren’t retaining as much as you think you are.
Poor sleep causes low energy, performance, and productivity. It has also been linked to an increased risk of conditions such as obesity, heart disease, diabetes, and high blood pressure. It can cause slowed cognitive abilities and reflexes, which can increase the likelihood of accidents.
NATURAL METHODS TO HELP FALL ASLEEP
Before jumping to add a sleep aid to your regimen, try natural some natural ways of relaxing the body to prepare it for sleep.
Create a sleeping pattern. This is aided by your biological clock, circadian pattern. Have a set time to go to sleep every night. This gets your body in the habit of shutting down at a certain time. I always say routines aren’t just for children. They help create habits, and habits become natural for you.
Add yoga to your nightly routine. There are yoga positions specific to better sleep. Some poses include Lizard Pose, Reclining Bound Angle, Standing Forward Bend, and Legs-up-the-Wall Pose. I can vouch for the last three, especially Reclining Bound Angle. I use to follow along with a girl on YouTube and Reclining Bound Angle was the last pose we did. I would just want to fall asleep on the mat after that position. It’s also just a good way to loosen and relax your body after a long day. Stretching as well.
Keep the lights off and the room dark.
No electronics. Put an “Electronics Off After a Certain Time” policy in place. This includes the television; which people often use to help them fall asleep. I’m guilty of this. Then end up staying up because I couldn’t stop watching a certain show.
Try meditation or breathing exercises before bed. These relax the mind and body.
Last but not least, reserve the bed for sleep and sex. I know this one can be a little tricky with people working from home and the ease of just pulling a laptop over you while still being comfortable. However, it helps to cultivate an environment for sleep by having and being able to put your body in an area where it knows it does a certain task, in this case, sleep. If your body is used to doing so many tasks in the bed, the bed won’t trigger the body to relax in preparation for sleep when it hits the bed.
4 NATURAL SLEEP SUPPLEMENTS
Melatonin, a hormone naturally found in the body, regulates your body’s circadian rhythm also known as its sleep-wake cycle. These levels are highest at nighttime. It is taken as a supplement at night to help combat insomnia and jet lag. Melatonin also helps regulate body temperature, blood pressure, and other hormone levels.
Current evidence suggests that melatonin supplements are safe and non-addictive, but some side effects include dizziness, headaches, and nausea.
Valerian Root comes from the root of a flowering plant dried and used as an herbal supplement. It is said to not only help you fall asleep but help you sleep better. It may also reduce anxiety, aiding in the promotion of sleep. Dosages varied in studies so, it is unclear what dose is most effective or how long a certain dose should be taken. It is thought to be safe and does not cause dependence, but side effects such as dizziness, headache, and stomach problems may occur.
As with all medications and supplements, check with your doctor to determine if they are safe for you. Valerian root may not be safe during pregnancy or breastfeeding.
Magnesium is a chemical element that can be used to aid in sleep via processes that calm the body and mind. It also regulates the naturally occurring hormone melatonin. Magnesium can also be acquired through diet by drinking water and eating green vegetables, fruits, meat, fish and nuts, so start off by increasing your intake of these foods.
Ginkgo biloba is a natural herb from a tree that promotes sleep by reducing anxiety and stress and enhancing relaxation. It may also contribute to better sleep quality. Some side effects of Ginkgo include dizziness, headache, nausea/vomiting, allergic skin reactions, constipation, and bleeding disorders.
The side effects listed above are not a complete list of side effects.
Natural does not always mean safe. Herbal supplements are not monitored by the Food and Drug Administration so, you should use them with caution. Contents may not always be consistent and additives or other ingredients may vary. As always, be sure to check with your doctor to be sure it’s safe to add any supplements to your regimen, especially if you’re already taking medications, as they can interact with medications, other supplements, and medical conditions.
OVER-THE-COUNTER SLEEP AIDS
Most over-the-counter sleep aids are antihistamines, which are a class of medications that treat allergies and cold and flu symptoms. Some treat other conditions as well.
Diphenhydramine is an allergy medicine that can also be used for sleep. Common over-the-counter sleep aids that contain diphenhydramine are Benadryl and Aleve PM. Doxylamine, also an antihistamine, is found in Unisom Sleep Tabs.
These medications however are not a perfect fix. Many cause the “hangover effect,” which is a feeling of grogginess the next day. A tolerance can also build causing them to be less effective with continued use.
Getting sleep doesn’t make you any less ambitious. It’ll actually aid in better results. It is an important factor in living a healthy lifestyle. Always implement good sleep practices even if opting to use sleep aids. You can’t perform your best unless your body is at its best.
THIS BLOG POST IS NOT A SUSBTITUE FOR MEDICAL ADVICE OR SERVICE. CONSULT YOUR DOCTOR WITH ANY QUESTIONS OR CONCERNS YOU MAY HAVE.
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