Most adults need between seven and nine hours of quality sleep for good health. Unfortunately, more than a quarter of the population in the U.S. don't get quality sleep. The consequences of not getting the proper rest can be detrimental to your health. The Center for Disease Control and Prevention considers this sleep disorder in our nation to be a public health epidemic. Chronic sleep deprivation can cause heart damage. It contributes to inflammation, high cholesterol, high blood pressure, all of which are risk factors for heart disease. Not only does it effect the heart but it has been shown to add pounds to our waste line: Tired brains respond differently to food cravings: In fact, the sleep deprived may eat up to 500 calories more than someone who gets the proper rest. Shortening your sleep also contributes to getting type 2 diabetes.
Here are some tips on how to get a more restful nights sleep:
1. Avoid eating sugary foods at night.
2. Do not drink caffeinated drinks five hours prior to going to sleep.
3. Soak in a warm bath with Epsom salts and essential oils like lavender or roman chamomile.
4. Do not sleep with the T.V. on.
5. Never go to bed angry at your significant other; your bedroom is your sanctuary and should be a place of rest and relaxation.
6. Try drinking a warm cup of milk or a cup of hot chamomile tea before retiring.
7. Make sure you have a comfortable pillow
8. Try using an herbal sachet of lavender or spritz your sheets with lavender hydrosol to help relax your mind.
9. If you have sleep apnea, talk to your doctor about possible treatments available.
10. If possible, don't eat at least two hours prior to going to sleep.