Balancing our circadian rhythms is a part of a healthy lifestyle; getting a good night’s rest improves memory and thought, maintains a healthy metabolism, and balances the essential physiological processes within our bodies that keep us healthy. According to the American Psychological Association, 60% of adults report having problems sleeping few nights a week or more.
During our slumber, our bodies rejuvenate, reenergize, and restore themselves to power up for the next day. It is similar to recharging a battery before use; our bodies recharge themselves when we sleep in order to operate efficiently the next day. Without the right amount of sleep, we can feel dizzy, confused, lethargic, clumsy, or irritable. The consequences of the affects of sleep deprivation can cause accidents or injury, lack of productivity in the workplace or school, relationship problems, or difficulty functioning in everyday life. The lack of sleep can also increase the risk of developing chronic diseases, like hypertension, heart disease, stroke, diabetes, and more.
Here are some ways to enhance your sleep experience:
Avoiding eating or drinking before bedtime. Certain foods can make the you feel antsy or restless, which can come between you and a good night’s rest. Caffeine consumption before bedtime can interfere with a good night’s rest, as well. Make sure to avoid certain foods before bedtime because the restlessness they may cause can prevent you from falling asleep at night.
Develop a schedule for going to bed at night and getting up in the morning. This builds a routine and natural structure to your circadian rhythm; setting a schedule allows your body to naturally fall asleep at night. Many of us sleep in on a Sunday and have trouble falling asleep before the week begins on Monday. This happens because our bodies get off track. There’s nothing worse that going to work groggy, confused, or tired. Make sure and build a schedule for your sleep patters; set a timetable for your sleep schedule every week and find out what is right for you.
Take sleep enhancing herbal remedies before bedtime. A very popular and well known form of herbal sleep therapy is the hormone melatonin. Melatonin is a hormone produced in the brain that controls your sleep cycles. Our internal clocks create a natural pattern of waking up in the morning and falling asleep at night; melatonin production is influenced by this biological clock. Taking a melatonin supplement before bedtime helps relax the mind and body to naturally fall asleep in ease.
Practice relaxation methods before bedtime. This includes yoga and meditation, reading, massage therapy, and other stress management techniques. It is a well known face that yoga and meditation both help relieve sleep problems. Turning off the lights and burning candles or incense before bedtime can help relax the mind and ease yourself of any stress or anxiety. Practice a few creative techniques to help yourself fall asleep at night.
As for general stress management, here are a few techniques to follow: