9 Helpful Sleep Tips from Dr. Ben
How have you been sleeping lately? Did you know that sleep is one of the most important factors in promoting both physical and emotional wellbeing. It impacts almost all aspects of our health, including supporting proper function of the immune system, memory, mood, and even our weight. Bottom line? We could all use a little bit more sleep.
The tips below will give you a few tools to help you get better sleep. I’ve also included information on Eniva’s nature-based sleep supplement: Natural Sleep. I formulated this product to address multiple aspects of the sleep cycle, especially the need for calm before bedtime. I use it myself and always feel rested when I wake up in the morning.
I hope you enjoy the information and tips! And I invite you to try the specialized formula if you are needing a little more help getting better rest.
Warmest regards and sweet dreams,
- Low quality sleep or lack of sleep may lower your body’s immunity and ability to fight infections.
- According to the Center for Disease Control (CDC), at least 35% of adults don’t get enough sleep (7 hrs/night).
- Approximately 75% of people report wanting to get better quality sleep.
- Up to 5% of adult obesity could be caused by a lack of sleep.
- Studies show there is a strong correlation between sleep and emotions, including happiness.
1. Choose Sleep
Give yourself emotional permission to go to sleep.
Many people go to sleep when they are exhausted and “can’t keep their eyes open”. Instead, make the active decision you are now going to sleep and your day is complete. Go to sleep on your terms!
2. Night Mode
Turn your cell phone screen brightness to “Night Mode” at 6 p.m.
Most phones have a screen setting to reduce the backlight brightness at a set time every day. Our phones are so bright that, in many ways, they mimic sunlight and actually can trick our brains into thinking it’s daytime.
3. Dim Your Lights
Dim the lights in your home after 8 p.m. (install automatic dimmers).
Dimming lights in your home at 8 p.m. mimics the natural rhythm of the day. It helps signal our bodies that we are preparing for sleep. Remember, it can take several hours to “wind down” from a busy day.
4. Limit Blue Screens
Seek to decrease “blue screen” exposure (i.e., phones, TVs, computers, tablets) as the day winds down.
Digital screens are very bright and vivid, and the content can often be stimulating (even upsetting). Try to decrease your viewing as the day progresses.
Consider “no screens” for 1 hour before bedtime, including your cell phone.
5. Move the Tube
Consider removing the television and computer from your bedroom.
Sleep experts agree that these are not helpful in the bedroom. Many people fall asleep with the television on, and this truly disrupts sleep. Move them to a different room in your home.
6. Say Goodnight to Social Media
Avoid looking at social media posts before bedtime.
A recent study revealed that approximately 68% of people felt worse about their lives after looking at social media posts. These can cause significant emotional responses. Not a good way to end the day!
7. Avoid Alcohol
Avoid alcohol before bedtime, especially with significant sleep challenges.
Alcohol disrupts the natural sleep rhythm. While it can make one “drowsy”, it alters the ability for deep sleep during the entire night. Have your glass of wine with your meal earlier in the day
8. Less Fluids
Decrease fluid intake before bedtime
Many people enjoy a cup of herbal tea, warm milk or glass of water before bedtime. Make sure your selection is without caffeine. I recommend limiting to 4 ounces or less. Remember, the more you take in, the more likely you are to get up during the night to use the restroom.
9. Consider a Nature-Based Sleep Formula
Sometimes, a sleep aid can help us get back into a better sleep pattern or promote deeper, more restful sleep. I always recommend trying a nature-based nutritional supplement before trying a prescription sleep medication. Melatonin, L-theanine, and other herbal containing formulations, like the Eniva Natural Sleep Formula, can be quite helpful in addressing both calming before sleep and supporting the entire sleep cycle. The overall goal is to wake feeling rested.
Whichever sleep supplement you choose, I always recommend starting with a low dose and sharing the formula with your personal doctor to review for any interactions. Also, always give yourself eight hours for rest when using a sleep formula and do not drive after taking.
Night, night. Sleep tight!