Most of us have experienced insomnia or a sleepless night, the feeling like you need to sleep and fatigue during the day can make your day miserable. However, a growing number of Canadians suffer with sleep problems on a daily basis.
I consider sleep one of the most important pillars of health. Go a few nights without proper sleep and you will feel the negative effects on your body. A lack of great sleep has a negative impact on your emotional well-being, your energy balance, productivity, and health. Chronic insomnia has been linked to poor adrenal function, hormonal imbalances, weak immunity and even cancer.
By making a few simple lifestyle changes, these tips can help transition into healthy sleep patterns:
- Maintain a regular sleep schedule during the week and the weekend.
- Exercise 30 minutes per day.
- Eat a well balanced diet with lots of vegetables, fruits, nuts and seeds.
- Drink plenty of water and maintain a healthy hydrated body. Avoid drinking liquids after 6pm, only resort to sipping water after 6pm.
- Make your bedroom completely dark and cool; reduce the room temperature to 70 degrees Fahrenheit.
- Use supplements and herbs like magnesium, chamomile and valerian root to relax your nerves before bedtime.
- Integrate stress relief strategies into your lifestyle.
Dr Elias Markou, ND
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