Use These Tips and Sleep Already For Better Sleep
Getting plenty of sleep is essential to how your body functions and to your productivity throughout the day. There are some that believe that people today sleep as much as 20 percent less than they did 100 years ago, and this has lead to an increase in unhealthy behaviors related to sleep. A survey conducted by the Centers for Disease Control (CDC) and Prevention recorded some startling statistics regarding sleep, and they include:
- 35.3% of people are believed to get less than 7 hours of sleep
- 48% reported that they snore
- 4.7% have fallen asleep while driving
Another survey done by the National Health Interview found that almost 30% of adults didn’t even get six hours of sleep a day. This can be damaging to the body, and the National Sleep Foundation says that adults need 7 to 9 hours of sleep a day.
It is clear that many adults across the country need to improve their sleeping habits, and there are many ways to do this. The Centers for Disease Control and Prevention suggest:
- Set a Sleep Schedule – Going to bed and getting up at the same time each day can put the body in a beneficial routine that can make it easier to fall asleep.
- Eat a Healthy Diet – Eating at the right times and the right portions can be important to many people. Portion control, especially before bedtime, can promote healthy sleep patterns.
- Reduce Caffeine and Alcohol – Not consuming caffeine around bed time is a no brainer, but many are surprised to hear that alcohol can hinder sleep. Although it may make it easier to fall asleep, people that regularly consume alcohol tend to have worse sleeping patterns and wake up more often throughout the night.
- Avoid Nicotine – Smoking cigarettes and consuming nicotine can have stimulating effects on the body, so it should be avoided.
- Get Regular Exercise- It’s been proven; exercising on a regular basis will help you sleep better.
Some other beneficial practices may include establishing a bed time ritual and eliminating stress. Both of these can help to put the mind in a healthy state before bed and ease the body into sleep,
Of course for some these insomnia tips just won’t be enough, and they’ll need further support. For this one could go the prescription route or the all natural route. Everybody should consider and try Sleep Already before making the jump to prescription drugs. Sleep Already is a blend of nutrients and herbs that promote a complete night’s sleep. It provides the body with magnesium, which is a good place to start. When magnesium levels are low the mind doesn’t function properly and this can cause insomnia. Magnesium promotes healthy nervous function, and this may help with sleep. Sleep Already then provides the body with Melaflor, a unique proprietary blend that contains valerian root, lemon balm, passion flower, melatonin, and l-theanine. These ingredients are calming and soothe the mind; in fact melatonin can notify the body and mind that it is time to sleep. Valerian and passion flower may help to reduce the time that it takes to fall asleep, and l-theanine can promote a brain chemistry that is beneficial for the sleeping process.
Everybody needs to do what they can to maintain healthy sleep patterns and habits. If you find yourself unable to fall asleep you should try some of the above tips, and if this isn’t enough Sleep Already can be a great way to address further sleeping troubles. It is all natural and chemical free, so you won’t wake up in a haze. It provides nutrients and herbs that not only make it easier for the body to fall asleep, but may improve the quality of your sleep.
Sleep Banking: Fact or Fiction?
Many of us treat sleep like a precious currency. We add as much to our ‘Sleep Bank’ as we can, whenever we can. Even the phrase some doctors use to refer to being chronically sleep deprived, ‘sleep debt’, suggests the ability to spend and save sleep. But does sleep really work that way? Can we add hours of sleep to our banks and store up for rough weeks?
As it turns out, the answer is a little bit complicated. Certainly sleep is critical for our ability to function normally. “We know that staying awake 24 hours in a row impairs performance to a level comparable to a blood-alcohol content beyond the legal limit to drive,” according to Dr. Daniel Cohen of Boston’s Brigham and Women’s Hospital. But when it comes to sleep banking, the answer is yes and no.
Recent research done at Walter Reed Army Institute of Research has shown that you can sleep extra in advance to mitigate the effects of a few restless nights. In the study, a group that was allowed extra sleep for a week performed better when tested for reaction time and alertness than a group that slept normally for a week. Unfortunately, the research did not determine the maximum amount of sleep you can store up in advance or how long in ahead of time you had to begin storing up.
However, in another study, also done at Walter Reed, researchers found that so-called ‘recovery sleep’ did not fully reverse the negative effects of sleep deprivation. Further, those who are chronically sleep deprived benefitted less from recovery sleep. Practically speaking, this means that sleeping in on the weekends will not make up for missed sleep over the course of the week.
In short, if you know you are going to have a few rough nights ahead get in as much extra sleep as you can. But once the damage is done it is too late. Sleeping in Saturday morning can’t help after you have been sleep deprived all week.