10 Steps To Better Sleep

September 2, 2018

Despite the amount of research studies that have been done on the importance of sleep, to this day the average American fails to do so in sufficient quantities to promote optimal rest, optimal repair, and optimal healing.

The average recommended sleeping time is as follows:

  • Newborn to 2 months old: 12-1hours
  • 3 months –  1 year old: 14-15 hours
  • 1-3 years old: 12-24 hours
  • 5-12 years old: 10-11 hours
  • 12-18 years old: 8.5 – 9.25 hours
  • Adults (18+) is between 7-9 hours

Currently, fifty-nine percent of Americans get seven or more hours of sleep at night, while 40% get less than seven hours. And……regardless of which category, a percentage of this isn’t quality sleep (tossing/turning, waking up, etc.).  This said, most of us are not realizing the affects that sleep is supposed to be having on our health!

What are the benefits of sleep?

  • Decreases inflammation
  • Improves healing
  • Restores  hormones
  • Improves body composition
  • Improves mood, communication, and affection
  • Improves reaction time, cognitive speed, working memory, strength, agility, balance, vision, endurance.
  • ….and, of course, much more.

Alternatively, is you are not getting the rest that you need, here is a list of the changes in your body that may be happening by not doing so:

  • No release of growth hormone or testosterone
  • Chronic inflammation
  • Lethargy – mental and physical
  • Metabolic changes –  decrease in insulin sensitivity, increase in inflammatory markers, etc.
  • Changes in body composition
  • Fat turn testosterone into estrogen
  • Less productive
  • Decreased libido
  • Increased daytime hunger
  • ….and much more.

The evidence surrounding the importance of sleep is solid and if you value your health, then the time to start working on improving your sleeping habits is now!

Here is a list of 10 steps that will help you sleep better. Each of these has been studies and proven to help.

  1.  Blacken your room. 
  2. Quit using electronics in bed. 
  3. Make a HARD bed time and stick to it. 
  4. Get up at the same time every day (even weekends).
  5. Learn 5 ways to decrease stress (meditation, positive mental attitude, praying, music, etc.)
  6. Improve your insulin sensitivity via diet. 
  7. Exercise daily.
  8. Decrease blue light 3 hours before bed. 
  9. Use supplements as needed (Vitamin D3, Magnesium, L-Tryptophan, 5 HTP, GABA, Melatonin).
  10. If you snore and it is waking you up, get a sleep study done. 

It is time to take your sleep seriously.  Your health literally depends on it.

Rick Duenas, DC