Getting a good night\u2019s sleep is crucial for better health. Even one night of interrupted sleep can result in significant effects to your health. Prolonged sleep loss, ongoing sleep disturbances, and disrupted sleep cycles are shown to contribute to chronic health conditions. These include diabetes and some cancers.<\/p>\n
Most adults need between seven and nine hours of uninterrupted sleep for optimal health. But most of us are chronically sleep deprived.<\/p>\n
Once our sleep patterns have been disrupted, it takes a lot more than extra sleep to regain balance.<\/p>\n
To feel energized and refreshed upon waking\u2014requires a holistic approach. It must take into account numerous systems of the body.<\/p>\n
Exercise and diet are two of the most important factors for quality sleep. Regular exercise helps us to get physically tired and metabolizes stress hormones like cortisol and adrenaline which prevent us from relaxing.<\/p>\n
Nutrient-dense foods are also needed to provide support for neurological health and hormone balance.<\/p>\n
The amino acid tryptophan is notorious for making us tired after a Thanksgiving dinner. Tryptophan is found in most meats, but is particularly high in turkey. Our bodies convert it into serotonin and melatonin, which help us relax and sleep.<\/p>\n
Bananas and lentils also provide tryptophan. This is in addition to magnesium and potassium, which can have calming and relaxing effects. Tart cherries are a good source of natural melatonin.<\/p>\n
Caffeine is obvious. A cup of coffee or strong tea in the hours before bedtime can disrupt sleep. Sugar, gluten, alcohol, and dairy can also be problematic. These can fuel inflammation and wreak havoc throughout the body. They disrupt the hormonal signals that help us reach deep, restorative sleep.<\/p>\n
You should also avoid large meals close to bedtime, since the digestive process can hinder sleep.<\/p>\n