WANT DEEPER REST AND BETTER SLEEP?

If internet memes are anything to go by, we’re not doing so well on the sleep front. We’re all always tired, and so many nights of interrupted sleep that it’s not even funny. 

This is backed up by studies and stats from institutions such as The American Sleep Association, so it’s clear that we need to sleep for longer and get better quality rest, preferably without having to use pharmaceuticals.

But how?

Well, if you are one of the 50-70 million Americans with a sleep disorder here are easy, natural steps to better rest. 

It begins with understanding how important sleep is to our well-being. Making it a priority, and shifting our lifestyle and habits to aid in that is how we begin, but what does that look like practically?

1. Develop A Sleep Routine - This is #1 because everything that follows on this list falls under this one. Creating a routine of all these things will help to tell your body that it’s time to shift from Switched-On Daytime Mode to Powered-down night time mode.
2. Lay Off The Caffeine - It sounds obvious, but it’s obvious for a reason. Put down the caffeinated drinks for up to three hours before bed, so your mind can let go of the buzz and surrender to sleep. If possible, try not to drink any caffeine after midday.
3. Start Meditating - Spending even a few minutes before bed meditating, doing yoga, or doing breathwork will do wonders to help your body relax and glide effortlessly into sleep mode.
4. Drink Cheribundi - Adding tart cherry juice to your routine, especially 20 minutes before bed, could do wonders for your sleep routine. Tart cherries are naturally high in melatonin, a naturally occurring hormone important in regulating the sleep wake cycle. Studies show that daily consumption of tart cherry juice helps promote deeper and more restful sleep over a placebo trial group. Wilfred Pigeon, Ph.D. directs the Sleep and Neurophysiology Research Lab at the University of Rochester Medical Center. In an interview conducted shortly after one of his research papers was published showing the efficacy of tart cherry juice consumption on improved sleep quality and duration he said, "I haven't been able to find any other food that's been shown to improve sleep in folks with insomnia." In addition, participants drinking tart cherry juice in the study didn't have any negative side effects. "Most medications will have some side effects and the older medications, pretty severe side effects…so the ability to improve sleep with a non-drug agent might be very beneficial for many populations, not only in folks who want to avoid medications, but in people who are on medications already and perhaps several medications," Pigeon added. 
5. Put Down The Electronics - I know it’s hard to put your phone down, but it’s necessary. The blue light of your laptop and phone alone is enough to keep your brain buzzing, let alone the dangers of endlessly scrolling Instagram into the wee hours of the morning. 

 So there you have it. 5 ways that you can get better sleep and deeper rest to continue to be and perform your best.