Did you know 1 in every 3 adults does not get enough sleep on a regular basis? According to Centers for Disease Control and Prevention (CDC), 35% of U.S. adults are not getting the recommended 7 hours of sleep every night. NAVA has also discovered that 60-70% of our clients also report not getting enough sleep. This lack of rest can truly hinder our day-to-day functioning, but most importantly it can also impact our health. Now, are you ready to learn How to Naturally Achieve Deeper Sleep?
Getting a good night’s sleep every night is one of the most significant things we can do to live a healthy lifestyle and prevent future chronic disease. Stress, heart disease, diabetes, and even memory loss… the list goes on! For that reason, we consulted NAVA’s very own Nurse Practitioner Kara Kelly to help identify tips to get better sleep naturally and discover some quick-fix solutions to this known public health problem.
“Any time I see a client who reports fluctuating weight or fatigue, I always ask about their sleeping patterns. If they are eating clean and exercising regularly, but still do not look or feel the way they want, poor sleep may be to blame,” Kara said. “Are they waking up through the night? Do they have an issue staying asleep, falling asleep, or both? Are they feeling ‘wired-and-tired’? Identifying a person’s lack of sleep is a pivotal step to help your provider determine the root cause of your concerns,” she added. Here’s how to get the best night sleep and make rest a daily priority:
- Reduce or Try to Avoid Large Meals or Alcohol After 7:00PM
Instead of winding down after a long day, eating a big meal or drinking at night actually keeps your body and mind on “high alert.” To avoid weight gain, nighttime heartburn, and get better sleep naturally, try having a bigger lunch and just a light dinner if needed. Kara recommends doing so before 7:00PM. That way, the body has some time to digest the food and prevent sleep deprivation, which leads to slow metabolism and rapid weight gain.
- Snooze your Phone
Putting away your phone before going to bed can help you “disconnect” and achieve a deeper, sounder sleep. The blue light that tech devices emit delays the production of melatonin (the sleep introducing hormone) and may trick your mind to believe it is day time, so Kara suggests turning off your gadgets 45 minutes before you go to sleep.
- More Routine, and Less Stimulation at Night
The best sleeping habits involve taking time to wind down at night, which will help you prepare the body and mind for a good night sleep. A peaceful bedtime routine will signal to your brain that it is time to let go of daily stressors and make a difference to your quality of sleep. “Pick a few tips to get better sleep and create your own relaxing pre-bed time ritual, consistency will help the body anticipate it is time to rest,” Kara adds.
- Magnesium Blend
Incorporate this natural supplement to mediate proper muscle function and metabolize carbohydrates, fats, and proteins. Magnesium Blend will also help improve sleep quality. Kara recommends taking one or two capsules after dinner. “Nava’s Magnesium Blend calms your mind and relaxes you all while absorbing the vitamins in your gut.”
The way you deal with stress and manage your life will directly influence your ability to relax and get better sleep naturally. Lack of sleep on top of stress depletes the serotonin in your body, which limits the production of the main sleep hormone: melatonin. There are a multitude of hand-on, non-pharmaceutical approaches to help you optimize your brain chemicals. Identifying the root cause of your symptoms can help your medical provider treat your lack of sleep (sleep apnea) and hormonal imbalance. And now you know How to Naturally Achieve Deeper Sleep!
Want to learn how Sleep Affects Aging? Read our Sleep & Aging article now or contact us today.