I came across this great infographic a few days ago on Mind. Body. Green, a great health and wellness website. If you've ever suffered from even one night of too little sleep, or perhaps struggled with long term insomnia, you are probably aware of the mental fog and general discombobulation that occurs. But did you know that long-term sleep deprivation also leads to a host of other issues? As you can see in the infographic, too little sleep can lead to weight gain, cardiovascular issues and more. Read below the infographic for some of our favorite tips about how to sleep better so you can avoid these issues!
(click the graphic to enlarge!)
Here's some tips for getting the best sleep possible, gained from years of work with Naturopathic physicians and trial and error with my own sleepytime remedies!
- Avoid caffeine: If you can't avoid it entirely, at least choose to cut back or reduce the amount of caffeine you consume after noon. Caffeine stays in the body and can disrupt sleep today, but long-term effects have shown to disrupt sleep over the long-term too.
- Exercise regularly: Choosing regular exercise (though not right before bed) can help your body release stress hormones like adrenalin and get the happy hormones flowing. A proper hormone balance can help with your production of natural sleep hormones (melatonin at night and cortisol in the morning).
- Eat well: Eating food that is nourishing and healthful helps you whole body, and keeps digestive issues like heartburn and gas away, which can help you sleep better. Choose lighter nighttime meals like whole grains and salads to help you digest quicker and easier. Try to eat meals at least two hours before bedtime.
- Supplement with herbs: Calming herbs can be really beneficial to those with sleeping problems. Not only do herbs like peppermint, licorice, camomile and passionflower have slight sedative effects, the ritual of drinking a mug of warm tea is soothing and helps create some quiet time before bed.
- And finally, click here to read some more tips to help you sleep better from Harvard Medical School.