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

(Tracy E. Hopkins) It's the end of a budget shopping era. Conway discount stores are closing in New York City . 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 the Big Apple, 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...

Giveaway: Thank Your Friends with Merci Chocolates!

National Friendship Day was August 4, 2013, but Everything She Wants has decided to continue the celebration with a giveaway from merci fine European chocolates . While some friendships are for a season or a reason, other friendships are built to last a lifetime.  I’m fortunate to have two best friends: Cindy, whom I’ve known since junior high school and Deanna, who started out as my amusing intern.  Besides my mother and my husband, these girlfriends are my greatest confidants.  They’re like the sisters I never had and we’ve supported each other through personal trials and triumphs. So what better way to say ‘thank you’ to your friends than with merci chocolates?  One lucky reader will win a ‘Friendship Kit’  that you can either keep to reward yourself for being such a great friend or share with a deserving comrade. The kit includes: $25 Target gift card (yay!) 7 ounce box of merci chocolates A picture frame to display a photo of you a...

DanceAfrica 2024 Returns to Brooklyn Academy of Music

The DanceAfrica Bazaar is one of my favorite annual street fairs. I love to watch folks show up and show out in their flyest Afrocentric garb and to shop for handmade beaded bracelets and earrings from the African vendors.  And when I'm fortunate enough to snag a ticket as I did this year courtesy of BAM, I enjoy watching the kinetic African dancers (this time the country featured is Cameroon) during the spirited and spirit-filled DanceAfrica performance at the Howard Gilman Opera House.   (Photos courtesy of BAM/Tony Turner) If you want to join in the fun, here's the weekend lineup that's truly for the culture. DanceAfrica 2024:  The Origin of Communities / A Calabash of Cultures Artistic Director Abdel R. Salaam DanceAfrica Spirit Walkers, Women Of The Calabash, The Billie's Youth Arts Academy Dance Ensemble, and Siren – Protectors of The Rainforest Fri, May 24 at 7:30pm; Sat, May 25 at 2pm & 7pm; Sun, May 26 at 3pm BAM Howard Gilman Opera House   (Pe...