Each year, resolutions such as eating healthier, making time for exercise and quitting smoking top the list, but surveys show that 25% of us who make new year’s resolutions drop them in January. This year, make a resolution that is so easy to keep, that you can do it in your sleep.
Regular sleep, and enough of it, is vital to our health and well-being and it impacts every aspect of our lives, including heart health, weight control, immunity, mood, memory, productivity and even our physical appearance.
A study in the American Journal of Clinical Nutrition showed that people who were well rested ate an average of nearly 300 fewer calories per day, and research has found that poor sleep is linked to high blood pressure and increased risk of heart failure, heart attack and stroke. So, even if you can’t commit to eating healthier or exercising regularly, a healthy sleep routine should be part of your new year’s resolution. Not confident you can make it stick? Here are some tips to help get you started:
Switch up your exercise routine: Regular exercise can help you get in shape, but the time of day you choose to exercise can affect your sleep too. Avoid exercise or exhilarating sports after dinner as it can impair your ability to fall asleep. If the evening is the only time you have for exercise, try yoga, Pilates or a brisk walk.
Enjoy your caffeine: Just watch what time you drink it. If you can’t go a morning without a cup of coffee, make sure you avoid drinking caffeine after lunch. Caffeine can delay the onset of sleep and can cause you to wake up during the night.
Take a natural sleep aid supplement: A supplement containing melatonin and stress-relieving herbs, such as Jamieson Healthy SLEEP™ can help you fall asleep faster and stay asleep longer. The only side effects you’ll experience the next morning are waking up well-rested and understanding what it feels like to feel “zen” as you finally get the sleep you’ve been waiting for. Just remember to always consult your healthcare practitioner prior to taking any natural supplement to make sure it’s right for you.
Establish a bedtime routine: Just like children, adults need a regular bedtime routine too. Getting ready for bed at the same time each night can help your body get accustomed to feeling tired at the same time each day and it will be much easier to fall asleep. Before you nuzzle into the sheets, try some relaxing technique like deep-breathing, meditation and dimming the lights.
Look off-screen and go off-line: We’re all glued to our phones, even at night. And, when you find yourself unable to fall asleep, it’s almost instinctual to spend some time on your tablet. Try to distance yourself from the screen at least one hour before bedtime. Screens emit light that can alter our melatonin levels, the hormone that helps us go to sleep. Mentally disconnecting yourself from your work will also help to lower your stress levels, which in turn, will make it easier for you to fall asleep.