Americans are sleeping less than ever before and it's having a significant impact on our physical and mental health. A new study found that the bodies of healthy men getting five hours or less of sleep a night for four nights a week, shifted the way they metabolized fat. They no longer were getting rid of the lipids that clogged arteries, but rather were storing them. Mentally, lack of sleep is also linked to increased rates of anxiety and depression.
So, what can we do about it? Read on to find five steps you can take tonight for a solid night of sleep:
1. Step away from your phone and electronics one to two hours before bedtime
The blue light that is emitted from your electronics disturbs your sleep patterns. It tricks your body into think it's still daytime and therefore you should be up and running. It interferes with your body's natural circadian rhythm and makes it harder to fall asleep. Turn off your family's phones and other electronics one to two hours before you plan to go to bed.
2. Do something relaxing before bedtime
No, this doesn't involve endless scrolling on your Instagram feed or reading work emails. Instead, try reading a book or listening to relaxing music. You can do some gentle stretching or try journaling for a while. Writing down everything on your mind, making a to-do list, or just doing a brain dump before getting ready for bed can ease your mind and help you let go of some stress and anxiety from the day. You could also try taking a warm bath and soaking for 10 minutes to let go of some of the built-up tension from your day. This downtime before bed is a great habit for kids to get into as well.
3. Make sure your room is as dark as possible for optimal sleep
Invest in blackout curtains for bedroom windows and make sure bedrooms are a cool temperature. Dark and cool is best for optimal sleep.
4. Try out a sound machine with white noise
Parents know white noise machines can work magic for babies' sleep, but the same is true for our own. Try out a sound machine in your room. The white noise can drown out unwanted noises from the street or from your house. It is incredibly soothing.
5. Diffuse lavender
Lavender is a calming and soothing scent that can relax nerves and cue the body to unwind. The diffuser also adds moisture to the air, which is great for dry air, especially when you have the heat cranked up in the winter.
Major bonus points if you can do all five things before bed tonight, but starting with just a few can make a big difference in the quality of your family's sleep. Food and exercise are not the only things that matter when it comes to health. Sleep can be equally important to have a healthy, thriving life!
Payal Arora is a Certified Health Coach and owner of Arora Wellness. She helps women integrate healthier habits into their routines. Her goal is to help women live their healthiest, most vibrant lives.
