A good night sleep is absolutely essential for our health and well-being. With this fairly well known and widely accepted fact, why is it that millions of people are suffering from a lack of sleep?
According to the National Sleep Foundation (NSF) from 1999-2004 approximately 40 million Americans were suffering from 70 different sleep disorders with 60% of adults reporting problems sleeping at least a few nights per week.
These numbers are far too high, if I could invite all 40 million Americans suffering from sleep disorders to try only 3 things to improve there nightly sleep, this is what I’d suggest:
1) Eat Two Kiwi Fruit Before Bed
Kiwis are high in serotonin which is a precursor to melatonin. Melatonin is produced by the pineal gland inside your brain.
This particular hormone regulates your natural sleep/wake cycle aka your circadian rhythm. A recent study shows that eating two kiwi fruit every day will improve the quality of one’s sleep by 40% and to fall asleep 35% quicker. Kiwi’s are high in serotonin which is a pre-curser to melatonin.
2) Sleep With Blacked Out Windows
It’s important to sleep with blacked out windows.
Our body’s sense light with or without our eye being open. Even the smallest amount of light (especially blue light) in the evening will inhibit melatonin production and disrupt our natural sleep cycle.
It has been shown through scientific research that the release of melatonin is light sensitive. Light inhibits melatonin release whenever it touches skin but the eyes are especially important. Even the light emitted from a birthday candle has an effect on melatonin secretion.
3) Use A Wake To Light Alarm Clock
Use a wake to light alarm clock to wake at the same time each day.
This style of alarm clock with gradually wakes you up by positively affecting your energy hormones, preparing your body to awake and making waking up a more pleasant experience, getting the most out of your sleep even if it wasn’t a particularly restful night.
This is a stress free, natural and stimulating way to rise up and start each day. Waking up at the same time each day is a great if not the best way to set your clock.
Even if you didn’t sleep well the night before, the extra sleep drive will help you get the most out of your sleep the following night.
Health by choice, not by chance.