Never underestimate the power of a restful night’s sleep. Depending on a variety of factors which could include your age, lifestyle and your body, you generally require at least 7-8 hours of sleep per night to feel rested and maintain your optimum health and wellbeing.
Boost Melatonin Intake Before Bedtime
Melatonin is a natural hormone that encourages sleep. Incorporating foods like pineapples, oranges, bananas, leafy green vegetables will help boost your melatonin production. Tart cherry juice is also very rich in melatonin – much more than just the cherries themselves – and makes a great drink with dinner if you’re in need of a quality, restful sleep. Foods high in calcium like milk, cheese and yogurt will also help boost melatonin production. One great tip carbohydrates like potatoes, brown and wild rice, and squash, etc. can also aid in fostering a restful sleep as they are known to boost serotonin production, which help boost your mood and encourage healthy sleep patterns.
Ensure Adequate Support
Is your mattress offering proper support? If you wake up with lower back pain, chances are your mattress is sagging and no longer providing you with the support your body needs. Over time, coil mattresses and springs tend to wear down under weight, losing resiliency. When this happens, the areas found at pressure points begin to sag and become less effective at supporting your spine and alignment. Gel memory foam or latex mattresses offer the best options for maintaining firmness and support over a longer period of time.
Free Mattress of Dirt and Allergens
Traditional cloth mattresses attract and collect dirt and allergens. Over time, allergens and dust collect in the mattress fibres and can cause congestion and sneezing that keeps you up throughout the night. Switching to an organic latex mattress is a great way to cut down on this irritation for those sensitive to allergens. Traditional cloth materials are very difficult to clean, making latex options – and even better, organic latex options – a healthier alternative to promote a better sleep.
Benefits of a Short Afternoon Nap in Your Routine
A short afternoon nap can be very helpful for those days when you don’t get enough sleep – or even part of your daily routine if your schedule impedes you from getting the recommended 7-8 hours at one time. The ideal time for a nap is 20-30 minutes. This will help to boost your short-term energy improve your mental and physical stamina for the afternoon and evening ahead!