We now know there's a "sweet spot" for the number of hours you need to sleep for heart health. Sleeping between 6 and 8.9 hours per night is associated with significantly lower levels of CRP, fibrinogen and IL-6.
In other words, the link between sleep and living a healthy life is very clear. That's why I advise my patients to get at least 7 hours of sleep a night.
But, I know. Getting to sleep on time isn't always easy. If you struggle with getting a good night's sleep, here are some quick tips:
Keep to a sleep schedule. Your body loves a good routine. If your sleep schedule is erratic, your body's not sure when it's time to power down. Develop a regular sleep pattern by hitting the sack at the same time each night and getting up at the same time each morning. (Yes, even on weekends, as often as you can.) Stay close to a natural circadian cycle by aiming for lights out by 10:30 p.m. at the latest.
Supplement with melatonin. If you have trouble getting to sleep at night, try supplementing with melatonin, beginning with 1 mg. and increasing to 4 mg. over a week's time, about an hour or two before bedtime. The dose and time will be different for everyone. This nutrient can do wonders when it comes to resetting your natural circadian rhythm.
Turn off the screens. Make your bedroom a sanctuary – no television or computer allowed. Power off your computer, television, and other light-emitting devices at least an hour before bed. The less light you're exposed to, the better you'll sleep.
Take a warm shower. Or better yet, take a bath with two scoops of Epsom salts. As you leave the shower, you begin to lose a little body temperature, making you naturally drowsier. If you've taken the bath with Epsom salts, the magnesium in it will relax your muscles while you're de-stressing in the tub.
Relax before bedtime. Your body can't shift from high gear to mellow on command. Get high-energy projects out of the way early in the evening. Avoid stimulants like caffeine after early afternoon and that great central nervous system depressant, alcohol, as well. It tends to wake you up as it metabolizes away.
And don't drink anything after 7:30 p.m. so your sleep is not disturbed by bathroom visits. Get into bed and either read a good book until your eyelids droop, or snuggle if you have someone. Reserve at least an hour to wind down before trying to get to sleep.
These are some pretty simple tips. And putting them into action will go a long way toward fighting off chronic inflammation and keeping you healthy.
Have a great day.
And don't drink anything after 7:30 p.m. so your sleep is not disturbed by bathroom visits. Get into bed and either read a good book until your eyelids droop, or snuggle if you have someone. Reserve at least an hour to wind down before trying to get to sleep.
These are some pretty simple tips. And putting them into action will go a long way toward fighting off chronic inflammation and keeping you healthy.
Have a great day.
No comments:
Post a Comment