Healthy Sleep Tips

_{Tip 1: Set a Good Night Sleep Routine} 

As summer comes to a close, busy families are preparing to say goodbye to the beach and say hello to their fall routine. This time of year is not just about backpacks and school supplies, it’s also the perfect time to set a Good Night Sleep Routine.

• An estimated 50-70 million American adults suffer from a chronic sleep disorder. Insufficient sleep can lead to poor concentration, nodding off while driving, and difficulty at work or school. 
• The National Institute of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10.5 hours, and adults need 7-8 hours.

_{Tip 2: Design a Sleep Sanctuary} 

If you’re struggling to get a good night’s sleep, your bedroom could be the reason. Here are a few quick fixes that will turn your bedroom into a healthier sleeping environment.

1. Designate Your Bedroom for Sleeping
   Your bedroom is for sleeping and that means you should avoid working, eating, and watching TV in your bedroom.
2. Pick the Perfect Bedding
   Choose the mattress you find most comfortable and make sure to try it out before making a purchase. Pair your mattress with bedding that is soft in both feel and color.
3. Lights Out Means Lights Out!
   Your eyelids can flutter open as you move from one stage of sleep to another and even dim light or a full moon can wake you up. Be sure to close the drapes and ditch the glow from night lights and screens.
4. Keep it Cool and Relaxing
   Lowering the temperature can also signal your body that it’s time to sleep. Cooler sleeping climates can also increase the number of calories you burn, which can aid in weight loss.

_{Tip 3: Try Drug-Free Supplements} 

If you, like 83 million other Americans, are unable to get a good night’s sleep, then a natural supplement may be for you. Melatonin is a hormone your body produces to help control your daily sleep cycles. Natrol® Melatonin, the #1 Melatonin Brand, has been shown to help you fall asleep faster and stay asleep longer so you can wake up feeling refreshed.

_{Tip 4: Additional Tips for a Good Night’s Sleep}  

The following sleep tips can be added regularly to your sleep routine and help improve the length and quality of your sleep.

1. Regular Exercise:
   Research shows that regular exercise improves sleep quality. Relaxing exercises like yoga and tai chi are great ways to settle yourself in for bed.
2. Dim the Electronics:
   Light from your phone, tablet, computer, or TV can trick your brain into thinking it’s still daytime. You can minimize these effects by using a smaller screen or by turning down the brightness on your devices.
3. Set a Sleep Schedule:
   Go to bed and wake up at the same time every day, even on weekends. You should also avoid taking long naps during the day.
4. Diet Matters:
   Finish dinner several hours before bedtime. You should also avoid caffeine, nicotine, and alcohol before bedtime.

_{Tip 5: Why Sleep Matters?}  

Scientists have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. Studies have also shown that lack of sleep can have serious effects on your health and well-being.

• A good night’s sleep helps you function well throughout the day.
• Researchers have found that insufficient sleep may lead to type 2 diabetes.
• Studies show that sleep loss can affect your immune system’s ability to fight common infections.
• Sleep loss goes along with an increased risk of weight gain. People who are tired are also just plain hungrier and seem to crave high-fat and high-calorie foods.