Sleep is an often ignored but key factor in your overall well-being. Yet, so many of us struggle to get enough restful sleep each night. It may feel like your head hitting the pillow activates a switch in your brain to worry about the past, present, and future all at once. You may fall asleep nice and easy but wake up a few hours later to your mind chatting and can't go back to sleep... or you have slept all night and wake up in the morning not feeling refreshed.
If any of those are a familiar situation for you, read on to discover how to enjoy restful sleep each night.
The importance of sleeping
Sleep is not a passive time when your entire body rests, but rather a critical time of dynamic and important changes. Virtually all bodily systems are impacted by the amount of sleep you get. Some vital functions that occur during sleep include:
Cell renewal and healing
Tissue repair, skin regeneration, and wound healing
Immune cell replenishment and antibody creation
Memory consolidation
New brain pathways are formed, brain metabolites are cleared
Metabolism and appetite regulation
Release of growth hormone to boost muscle mass
Mood regulation
Restoration of nervous and immune systems function
Foods with good levels of B vitamins: leafy greens, salmon, eggs, legumes, and sunflower seeds.
Foods with good levels of magnesium: dark chocolate, avocados, seeds, nuts, whole grains, and legumes.
Foods with good levels of zinc: legumes, seeds, nuts, whole grains, sweet potatoes, kale, green beans, dark chocolate.
Foods with good levels of polyunsaturated fatty acids: walnuts, sunflower seeds, flax seeds, fish.
To avoid disrupting your sleep wake rhythm, you should establish a consistent routine and schedule each day.
I hope I've addressed some of your questions about sleep. If you want me to help you take charge of your bedtime routine and create an individualized plan for you, click here to set up a time for a consultation.
*The information contained on this website is for informational uses only and should not be construed as medical advice. Consult with a qualified medical professional before you begin any nutritional supplement program. These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease.