Sleep Better for Optimal Health  

According to Dr. Anne Calhoun, neurology professor at the University of North Carolina, “The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn’t get you there.” We couldn’t have said it better ourselves. 

One might think getting a good night’s sleep would be the easiest of these three health foundations to achieve, but not if you can’t sleep. Besides walking around bleary eyed and grumpy, recent studies show sleep deprivation can cause significant long-term health consequences.  

One of the most troubling is evidence that sleeplessness is linked to an increase in cytokine molecules which results in inflammation. Chronic inflammation can lead to hardening of the arteries, high blood pressure, stroke, heart disease, and even heart failure.  

Other health problems linked to lack of sleep include diabetes, obesity and depression. Clearly getting to sleep – and staying asleep – for the recommended 7-8 hours each night should be our goal. Yet a third of Americans get less than 6 ½ hours, and nearly 20% average less than 5! 

Sometimes when you’re ready to go to sleep your body just doesn’t want to cooperate. While you may experience insomnia at some point during your life like most people, there are a number of ways you can promote getting to sleep sooner and staying asleep for a good night’s rest.  

Here are some tips for falling asleep faster and staying asleep throughout the night: 

Avoid caffeine late in the day as the effects can last as long as 8 hours. Try decaf coffee or herbal tea and avoid caffeinated drinks like hot cocoa and soda before bed. 

Exercise early , or at least 45 minutes before bedtime. Physical activity during the day will help you get a deeper and more restful sleep. But leave your body enough time to wind down before trying to sleep. 

Follow a regular schedule to help your body get into a routine. Try to keep the same routine even on non-work or school days as varying your sleeping times by more than an hour can interfere with your sleep quality. 

Choosing a comfortable mattress is probably the most important decision you’ll make towards getting a good night’s sleep. While a more supportive mattress is generally recommended, the true test is which mattress helps you rest better and not wake up stiff and sore in the morning. 

Find your optimal sleeping position. Many sleep professionals recommend sleeping on your back as it is the most stable position for your spine. Try using a pillow under your legs when sleeping on your back to remove stress from your lower back. If you prefer sleeping on your side try using a pillow between your legs to offer your hips more support and comfort. Sleeping on your stomach is most likely to cause aches and pains in the morning because of difficulty maintaining good posture, so avoid it if possible. 

Watch your pillow placement. Be sure your pillows allow you to keep your head and neck in a roughly straight line while you sleep. A flat pillow which allows your head to tilt towards the mattress or too many pillows which cause your head to be propped up at an angle can disrupt sleep and will lead to a stiff neck in the morning. 

Avoid drinking for an hour before bedtime and you’ll have a better chance of not being woken by a full bladder. Late night snacks like milk, turkey, yogurt, ice cream, and peanuts with high levels of tryptophan help your body produce serotonin and relax in preparation for sleep, but finish them off an hour before bed too. 

Dress comfortably so your body can rest and heal, not fight to keep itself comfortable. If you’re hot, wear cool clothes that breathe well (or sleep nude) and avoid the heavy comforter. But if you’re cold, bring on the flannels, socks, sweatshirt and even a hat if necessary, just make sure your bedclothes aren’t too constricting. 

Keep your room dark as possible so light won’t disrupt your natural sleep cycles. Close the curtains, blinds, or shutters to block light from outside. You may want to consider covering lights inside your room as well such as your alarm clock and cable box. And by all means turn off the television and radio while you sleep (use it’s sleep timer if you need it to fall asleep). 

Avoid taking long naps during the day as they can throw off your sleep cycle. Try to keep naps down to 15-20 minutes per day. 

Sleeping pills and sleeping aids can help you get to sleep when nothing else works, but be aware there’s a big difference between chemical-based sleeping medications and effective herbal natural sleep aids. Sleeping pills can lead to drug dependence and many dangerous side effects. We suggest trying a natural non-habit forming natural sleep aid  like Sleepzyme instead.

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