Skip to main content

Can't Sleep at Night? 5 Sleep Tips for Sleep Awareness Week

Poor sleep can increase the risk of heart disease, diabetes and stroke. So if you haven't been getting the recommended seven to eight hours of sleep lately, Sleep Awareness Week (March 6 - March 13) is the time to correct that. 

There could be several reasons why you're not sleeping soundly at night: Hormonal imbalance, drinking alcohol or eating a big meal before you go to bed, and the blue light from your smartphone, TV and computer screen are all factors that can disrupt your sleep. 

And sleeplessness can certainly become more problematic when Daylight Saving Time kicks in on March 13. As we spring forward, here are five natural tips that will help to restore your healthy sleep routine:

1. Take a hot bath or shower. "A great way to help your body start its melatonin production is to take a bath or shower," says sleep expert James Wilson. "Melatonin is a hormone made naturally by our bodies which helps create the urge to fall asleep and is key in regulating your body's internal clock. The fall in body temperature we experience when we get out of the bath or shower is a signal to the body to start producing melatonin."

2. Get enough magnesium. Studies show that when the body’s magnesium levels are too low, it makes it harder to stay asleep. "Magnesium helps the body relax by ensuring the GABA receptors in our brain and nervous system are working as efficiently as possible," adds Wilson. "GABA receptors help the brain switch off and without it our brains would continue to race. It’s also essential for allowing your muscles to relax, particularly after stress or exercise."

Spinach, lentils and kidney beans also contain high amounts of magnesium. The Vitamin Shoppe nutritionist Brian Tanzer recommends trying a morning green smoothie using 1 cup of spinach or kale along with some fruit and plant-based protein powder. 



Melatonin gummies from the Vitamin Shoppe.


3. Try an herbal supplement or tea. There are several natural sleep supplements on the market. Natrol and the Vitamin Shoppe make helpful melatonin supplements; Gaia's Adrenal Health Nightly Restore supplement has Ashwagandha root extract; and Pukka makes a nice night time tea made with organic oat flower, lavender and lime flower.

4. Nuts and seeds. Walnuts and sunflower seeds are an excellent source of Vitamin B6, which is required for the normal production of neurotransmitters as well as melatonin. Tanzer suggests you  mix 1.5 oz of nuts and seeds into a smoothie, a cup of unflavored Greek yogurt, or enjoy them right out of the package. 

5. Put a cherry on top. Cherries provide naturally-occurring melatonin, which is the regulator of the sleep/wake cycle. Eat cherries right out of the bowl, says Tanzer, or add 1 cup tart cherry juice to 2 cups sparkling water for a nice after dinner spritzer. 


Comments

Popular posts from this blog

Conway Discount Clothing Chain Closing in New York City

It's the end of an era. Conway discount stores are closing . As of this weekend, a sign on the sole Herald Square location (34th Street btwn 7th and 8th Ave) says the store will close in "7 Days." Before I relocated to New York City, I was introduced to the discount chain while on a bus trip from Baltimore.  I recall the first time I saw Conway's signature pink bags carried by hurried shoppers in midtown. And Miss Foster, the trip organizer and a bargain hunter from way back, took me to the store for the first time. Conway store in the Fulton Mall./Tracy E. Hopkins When I moved here in 1994, my love affair with Conway continued.  I furnished my first apartment with discount knick-knacks and home goods from the store.  And much to my chagrin, in hindsight, I curated most of my wardrobe for my first full-time job from the long-shuttered 42nd Street and Third Avenue store. One regretful ensemble: Lime green and white checkered pants with a matching lime green

Win a Free Pair of Perfect Fit Jeans from Eddie Bauer!

Finding the right pair of jeans is one of the hardest shopping endeavors ever.  For me, flared styles tend to work best since I'm smaller in the waist and fuller in the hips.  But thanks to Eddie Bauer's new denim line -- which launches online and at Eddie Bauer stores everywhere Aug. 6 -- I've found a petite pair of straight jeans that fit my curves perfectly.   Eddie Bauer denim./Photo by Tracy E. Hopkins After compiling feedback from thousands of women, focus groups, trunk shows and hours of fine-tuning, Eddie Bauer created new fits based on three body types: Truly Straight (rectangular body shape) , Slightly Curvy (modified hourglass body shape) and Curvy (true hourglass body shape). T ruly Straight and Slightly Curvy denim is available in Short, Regular, Long, Petite and Tall in sizes 0-20; Curvy denim is available in Short, Regular, Long, Petite and Tall in sizes 2-20 as well as 16W-24W. Made with premium StayShape denim, the jeans focus on Shape, Stre

The Re-Education of NeNe Leakes: The Reality Star Talks About College Hill, What Housewives She's Still Friends With and More

I’ve been a fan of The Real Housewives of Atlanta since the beginning.     So I jumped at the chance to chat with original RHOA cast member and breakout star NeNe Leakes.     It’s been a tough couple of years since NeNe parted ways with the show. In 2021 her husband Gregg lost his battle with colon cancer and earlier this year she filed a discrimination lawsuit against her former employer, Bravo. But on the brighter side, the 54-year-old is dating again and starring in the BET limited reality series,   College Hill: Celebrity Edition.    Along with other headline-grabbing reality TV stars including, Big Freedia, Lamar Odom, Stacey Dash and Ray J., NeNe and the members of the cast lived together and attended classes at the historically Black Texas Southern University.     We asked NeNe what it was like to go back to school, what the biggest misconception about her is, which housewives she's still friendly with, and more.   Everything She Wants : What did it feel like being back in