Everyone has heard the phrase “the importance of a good night’s sleep.” But not many are able to actually get the amount of rest they need every night and the health consequences are far-reaching.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being.
More than one-third of American adults are not getting enough sleep on a regular basis, according to a study in the Centers for Disease Control and Prevention’s (CDC) Morbidity and Mortality Weekly Report.
In the short term, not getting enough sleep can affect judgment, mood, your ability to learn and retain information, and may increase the risk of serious accidents and injury.
In the long term, chronic sleep deprivation may lead to a host of health problems. Studies conducted over the past decade have found that sleep loss may have wide-ranging effects on the cardiovascular, endocrine, immune, and nervous systems, including:
- Obesity
- Diabetes
- Impaired glucose tolerance
- Cardiovascular disease
- Hypertension
- Anxiety symptoms
- Depression
- Increased alcohol use
Lifestyle Tips For Better Sleep:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night
Improving Sleep Through Nutritious Choices:
One way to improve your sleep is by making healthy changes to your diet, consuming less of certain foods and ingesting more of others.
What Not To Eat:
Research shows that healthy people who drink alcohol do fall asleep quickly and sleep more deeply, yet when alcohol wears off people often wake up during important sleep stages. Consequently, alcohol can worsen sleep apnea symptoms.
Expert also recommend avoiding spicy foods and other acidic foods, as they can cause heartburn which in turn can have a negative impact on sleep. The symptoms of acid reflux only worsen when you lie down. Also, eating red pepper can increase your body temperature, which naturally drops during sleep.
High-protein foods such as beef and poultry can also disrupt sleep because they take a long time to break down. This can turn into a problem at bedtime since your digestion slows by up to 50 percent when you sleep. Another group of proteins to avoid are aged or processed cheeses, salami and pepperoni. These foods contain tyramine which may stimulate the brain.
What To Eat:
Antioxidants such as Vitamin C and carotenoids have been touted as ways to increase sleep quality and duration due to their role in reducing inflammation.
Whole grains are a better choice than complex carbohydrates. Popcorn, oatmeal, or whole-wheat crackers are nice choices to a bedtime snack.
Nuts are also a good source of heart-healthy fats. Almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels and help you sleep more soundly.
Foods that are high in lean protein, like cottage cheese or turkey, also pack the amino acid tryptophan, which may increase serotonin levels. Serotonin is a brain chemical and low levels of it can contribute to insomnia.
A nightly cup of caffeine-free tea can help with relaxation before bedtime. Chamomile, ginger, and peppermint are calming choices as part of a nighttime routine.
How Nova Vita Can Help:
In addition to a wide variety of drip formulations, Nova Vita Wellness Centers also offers a selection of targeted “boosters” to supplement your personal needs. There are a variety of boosters and drip formulations that contain the vitamins and nutrients listed above.
Give us a call at 512-387-5920, 512-200-7311 to find an infusion or vitamin booster that fits your needs to get back on track with lower stress levels and improved sleep.
