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Americans are exhausted–according to The Sleep Foundation, nearly 40% of all adults report getting less than the recommended seven hours minimum of sleep per night, and almost half of all Americans say they feel sleepy throughout the day the majority of the week. While there are supplements you can take that will help with relaxation and winding down after a long day, your waking routine is just as much a player in what kind of rest you get. What are some changes you can make to your daily routine that will help you get quality sleep?
According to Brad Dieter, PhD, a NASM certified nutrition coach, one thing that has been scientifically proven to promote restful sleep is drinking tea before bed. “It is rare that common lore actually turns out to be true, but there is a decent amount of research to suggest that consuming herbal tea before bed may actually improve your sleep quality and may reduce fatigue as a result.” This isn’t just the typical ones like chamomile, but other herbal teas as well. Dieter recommends spearmint, lavender, lemon balm, hibiscus, and rooibos as a few to try before bed.
Knowing what beverages make getting restful sleep harder is also important to note. Dieter says that two of the worst are caffeine and alcohol. “Caffeine consumed between 0-6 hours before bed has been shown to increase the time to fall asleep by 40-60 minutes and to reduce sleep efficiency by up to 10%,” he says, “While alcohol may make it easier to fall asleep initially, it has been well documented to decrease sleep quality, total amount of sleep, and increase the amount of distburbed sleep.”
Even more, drinking these beverages can, as a result, cause you to have low energy in the days following consumption. Too much restriction is never the answer, so focusing on balance and moderation is key. Avoiding drinking caffeine too late in the day, and monitoring your alcohol consumption, are two ways you can avoid regular sluggishness throughout the day.
Creating a relaxing routine is the best way to get to sleep and stay asleep. Avoiding doing work in your bed, reducing use of electronics right before sleep, and drinking things like herbal tea are excellent addictions to an effective bedtime routine. Not getting enough sleep can have a number of health risks, from weight gain to heart disease to diabetes, so making sure you get adequate sleep is crucial for a healthy life. If you struggle regularly from sleep issues, consult with your doctor about a plan of action for a well rounded treatment plan.
