Tips for Better Sleep

According to the CDC, 33% of Americans report they do not get the recommended 7-9 hours of sleep every night.  They reports not feeling rested upon waking, waking up multiple times during the night or having sleep disorders, such as snoring. Poor sleep is associated with  acute and chronic health problems such as obesity, diabetes, depression and cardiovascular disease.

To improve sleep quality here are some tips

  • Avoid alcohol within 3 hours of going to sleep
  • Avoid caffeine after 12 noon
  • Do not exercise after 6pm at night
  • Try to go to sleep and wake up at the same time every day
  • Sleep in a dark, cool room
  • Stop eating 3 hours before bed
  • Avoid blue light by using blue light glasses or avoiding TV and computer screens before bed
  • Relax before bed with Epsom salt baths, deep breathing or meditation
  • Supplements to try: melatonin, 5-HTP, magnesium, taurine, L-theanine, phosphaditylserine, tryptophan, GABA, lemon balm and passion flower