Sleeping less than 8 hours a day is so old school. When people tell me proudly they can manage only with 4 hours sleep, I invite them to read studies that have shown that adults need at least 8 hours of sleep in order to boost their productivity and regenerate energy. Check out what The National Sleep Foundation recommends in terms of a proper rest.
Actually, lack of sleep affects your daily performance making you less productive. Studies have demonstrated the effects of bad sleep on our physical health, stating that sleep deficiency increases the risk of obesity.
Having adequate sleep promotes a healthy balance of your hunger hormones; your level of ghrelin (makes you feel hungry) will stay low while your level of leptin ( makes you feel full) goes up.
On the other hand, sleep deficiency also affects our brain function, making us more vulnerable to loose attention and the capability to take decisions. A good sleep enhances a healthy brain function and improves learning and problem-solving skills.
But for many it is easier said than done. Due to stress, constant distractions and health hazards, many people struggle with insomnia.
Many times any form of insomnia can be caused by another issue. For example if you are feeling anxious or depressed you may not be sleeping well. If you take steps to treat your anxiety or depression this can ultimately help with your insomnia issues.
If you’re always feeling anxious and you can’t rest properly, you should consider to take these tips into account. This is what I always recommend to my clients and has worked with most of them! Check it out:
Certain foods can contribute to both anxiety and insomnia. Alcohol and caffeine are known to be the two biggest culprits. Try to avoid foods such as tea, coffee, soft drink and chocolate. If you are taking any medications, look to see if they contain caffeine, unfortunately many do.
If you currently smoke and are dealing with anxiety and/or insomnia then you may want to consider quitting. Did you know that nicotine only acts to increase your blood pressure? Which in turn increases your heart rate and stimulates your brain. Then you wonder why you can’t get a good night’s sleep!
You may find that drinking a glass or two of wine before bed will help you sleep. It does help you fall asleep, but your sleep will not last long and you will wake up feeling tired and groggy. You’ll be lucky to even get back to sleep at all.
If you are looking for foods that will help you sleep then choose those that contain calcium, B vitamins and magnesium. Magnesium at night is especially beneficial.
One of the best ways to deal with anxiety and insomnia is by starting some type of exercise routine. A 20 minute daily walk in the morning can do wonders for your health, and help induce sleep at night time. Avoid exercising too close to bed time, as this can stimulate your brain and body. Start out by walking 2 or 3 times each week.
Oh yes, lullabies were the solution when we were kids. Perhaps your mom, grandma, aunt or nanny sang one to you. They had this magic power to make you fall asleep in a matter of minutes!
It’s been years since someone sang me a lullaby, so I decided to make an “adult lullaby” and give it to you.