More than a third of American adults are not getting enough sleep on a regular basis, according to the results of a recent CDC study. Many of those who revealed they had poor quality sleep, also reported poor quality health. If lack of sleep is affecting you, then you need to know the reasons why you’re still tossing and turning at 3am. Eliminating technology from your night time routine, eating healthy and reaping the benefits from growing your own food are just some of the ways to improve on your sleep and take back control of your sleep hygiene.
Remove all technology before bedtime
Our love affair with technology is costing us the precious sleep we need to be alert and healthy during day time hours. There are many negative contributing factors from using your smartphone or other devices in the hours leading up to bedtime: increased anxiety, disruption of our sleeping patterns and impact on our health. Fortunately, there are ways to combat the negative impact of technology on our sleep and help us get a good night’s rest such as cutting back on social media and limiting screen time before bed.
Why eat and grow fresh food?
Most of us are aware that we shouldn’t be overeating before retiring to the bedroom but the kinds of food we eat also has an impact on our sleeping patterns too. Changing your diet to incorporate freshly grown food will not only go a long way to improve on your sleep, but will also provide your body with the right nutrients and vitamins for a healthy body. If you can grow your own food, either in the backyard or in pots around the home, you’ll know exactly where your food is coming from and can introduce a better quality diet into your daily routine without the chemicals or preservatives frequently found in shop bought produce.
What to eat and grow
There is plenty of food to eat, and avoid, for a more relaxed night’s sleep and your overall health. Insomnia is often linked to a magnesium deficiency so eating nuts, seeds, spinach, bananas and whole grains can promote a healthier sleep from the magnesium contained within them. Similarly, kiwis can help to regulate your sleep patterns due to the content of serotonin, the brain chemical, inside them. Choose to eat and grow fruits that are rich in antioxidants such as berries, plums and grapes to help you wake up less often and fall asleep faster.
If you start changing your eating and night time habits, you’ll wonder why you ever had sleeping issues before! So next time you’re in the garden, think about how all that sunshine and fresh air is getting your blood moving and helping to reduce your stress levels. Plus, you’ll soon be nodding off to a better night’s sleep in no time.