Did you know that 35.2% of all adults in the US sleep less than 7 hours a night? If you’re reading this, you or someone you know are likely part of the statistic. The reality of this problem is that lack of sleep leads to countless foggy days, difficulty concentrating and, believe it or not, unhealthy lifestyle habits as well.
Sleep is one of the most influential and important aspects in promoting health and productivity. But when it is so necessary, you may be wondering why it is so hard to get a good night’s sleep?
© Isabella and Louisa FischerDid you know that 35.2% of all adults in the US sleep less than 7 hours a night?
Dr. Vikki Petersen, certified clinical nutritionist, chiropractor, and functional medicine doctor, shared with HOLA! USA the most common reasons why you have difficulty sleeping at night. “It is estimated that 35% of Americans suffer from insomnia. Common health problems that affect your sleep include obesity, acid reflux, anxiety, diabetes, pain, and chronic asthma. Diet and lifestyle are closely related to getting a good night’s sleep and improving your overall health. “Says Petersen.
So what are some natural ways we can promote better sleep?
Here are the top five ways Dr. Vikki Petersen, to naturally get a better night’s sleep:
- Avoid blue lights and EMFs
Put on blue-light safety glasses two hours before bed so that your natural melatonin production can be increased. You can also lower the brightness of your phone and computer screen to help. And speaking of problems caused by electronic devices, some people are more sensitive to EMF than others. The best way to determine if you are sensitive is to turn off your WiFi before you go to bed.
- Eat melatonin-producing fruits
This may not be intuitive. Take note of this. Fruits such as grapes, strawberries, hot cherries, goji berries, and kiwi have all been naturally associated with increases in melatonin levels. Quality is important, so finding good quality organic fruits is your best option.
Nuts like pistachios, almonds, and walnuts are high in magnesium and zinc, which can help you sleep better. Organic and raw are the best way to consume nuts (try not to use the roasted or salted varieties) in a moderate amount, around an ounce.
An overall balanced and consistent diet is recommended, especially the Mediterranean diet. In addition to five to seven servings of fresh fruits and vegetables, including those that help stimulate melatonin production (tomatoes and peppers are exceptionally high in melatonin), supplementing your diet with omega-3 fatty acids and vitamin D is a deeper and more lasting effect sleep connected.
- Follow the basic prohibitions
Not as important as Dos: Avoid caffeine after lunch, don’t overeat (this will only make you sluggish and sleepy – won’t sleep better), try to stop eating three hours before bed, and avoid alcohol before going to bed. Alcohol can help you fall asleep, but sleep is neither sustained nor deep.
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