Keys to Better Zzzzs BY MARY ANN O’DELL, MS, RDN
GETTING ENOUGH SLEEP IS IMPORTANT for physical and mental recovery each day. Lack of good quality sleep can result in fatigue, mood swings, stress, and increased risk for illness or chronic disease. Here are 5 keys to help you get better sleep.
NAP SMART If you have had trouble sleeping or have a change in work shift, a short nap during the day may help. Research suggests short naps may help reduce fatigue and increase productivity at work. But keep the nap short—just 10–20 minutes—and take it early in the afternoon to avoid affecting nighttime rest.
MANAGE STRESS Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally by supporting nerve health with B vitamins. Sip on herbal tea, such as passionflower or chamomile, to keep nerves calm. Try yoga or deep breathing exercises in the evening to calm the body and mind.
CREATE COMFORT Turn off your devices and take a nice soak in a hot mineral salt bath to relax your body and soothe any aches and pains. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Try adding magnesium at night to enhance muscular relaxation and improve sleep. Make sure your bed and bedroom are comfortable—a cool, dark room helps support sleep.
TRY MELATONIN Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythm, its sleep and wake cycles. Melatonin levels decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age. Melatonin can be very helpful for those who work night shift and sleep during the day. It is also beneficial for dealing with jet lag.
UTILIZE HERBS Valerian has been shown in studies to help improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night. Valerian can be used by itself or in conjunction with herbal nervines that nourish and calm the nerves such as hops, passionflower, and skullcap. These act on the body naturally, without the unwanted side effects that are common with prescription and over-the-counter sleep medicines. So with all that’s going on…who’s ready for a nap?
Paragon Plus™
Paragon Plus™
Supports rest and relaxation.*
May support rest and relaxation.*
With a blend of valerian, hops, passionflower, chamomile, and skullcap.
Melatonin is a hormone naturally produced by the body.
Enhanced with calcium and magnesium.
1 mg per sublingual tablet.
Herbal E-Z Rest™
Melatonin Dots 1 mg
The Healthy Edge
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