Author Notes: The vast majority of adults are not prioritizing sleep. In fact, 1 in 3 American adults is not spending enough time under the covers. Whether you’re staying up late to meet a deadline at work or plagued with thoughts of tomorrow running through your head, a good night’s sleep is in your grasp. There are simple ways to help improve your sleep that you can start implementing right now. Here’s how:
1. Stay hydrated. Dehydration can disrupt your sleep, impacting your energy, mental clarity, and performance the next day. It can even lead to leg cramps that keep you awake during the night. Drink plenty of fluids throughout the day. According to the National Sleep Foundation, women need 91 ounces daily from both food and beverages. Men should aim for 125 ounces.
2. Limit your caffeine intake after 2pm. Caffeine is a stimulant and can keep you alert for 4 to 6 hours. Avoid consuming it in the afternoon. Remember caffeine is not only found in coffee, but in somes teas, energy drinks, and sodas, too.
3. Steer clear of alcohol before you go to sleep. Alcohol might seem to help you fall asleep at times, but it begins to act as a stimulant on the brain a few hours after consumption. This prevents your body from achieving the deep, quality sleep it needs to recuperate for the following day.
4. Unwind with a chamomile tea or a glass of warm milk. If stress keeps you up at night, try brewing a cup of chamomile tea before bed. Chamomile tea doesn’t contain caffeine, but instead boosts relaxation to help lull you to sleep. Milk is another option that can help you feel drowsy thanks to the tryptophan it contains.
5. Try a sleep supplement. If you’re still struggling to sleep, try a more natural aid like Som Sleep. It’s not designed to knock you out, but instead to help you relax so that you can fall asleep naturally. Drink one single-serve can thirty minutes before bedtime.
You don’t have to go through life exhausted. It’s easy to drink your way to a good night’s sleep, starting tonight. Stock your kitchen with options to keep you hydrated and help you relax to fall asleep and stay asleep throughout the night.
HEALTHY HIGH-ENERGY MORNING OATS recipe for your consideration applied.
Carbohydrates are the body's primary source of energy. Opt for a whole grain like oatmeal, which is absorbed more slowly to keep you fueled, and contains B vitamins that work together to help keep you energized.
tablespoons brown sugar
piece medium banana, peeled and sliced into thin rounds
tablespoons tablespoons peanut butter
- Add the water to a medium pot and head over medium-high heat until it boils.
- Add the oats and cook for about 5 minutes (water should be absorbed and oatmeal tender); stir intermittently.
- Add the brown sugar and stir.
- Transfer oatmeal to a bowl and top with the banana, blueberries, and peanut butter. Serve immediately.