January 16, 2018

Encore Episode: Sleep Cheats: Simple Ways to Get More Rest

You need sleep to stave off chronic disease, improve hormone production, lose weight and deal with daily life. The demands of today’s lifestyle aren’t helping you get the sleep you need.

It’s time for some sleep hacks to get quality sleep for healing and improved overall health.

You should get at least seven hours of sleep every day.

Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom.

Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep.

Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms.

Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep.

Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep.

Use that do not disturb button on your phone.

Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed.

Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms.

Consider yoga or meditation to teach your mind to relax and destress.

Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production.

Invest in a good mattress, comfortable pillows and quality sheets.

Visit a sleep specialist or try a sleep study if you can’t get the sleep you need.

Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share tips to get the best sleep possible.

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