If you’re like a lot of busy people, you’re trying to spread your hours out as much as you can, by going to bed late and getting up early. Actor Thomas Dekker said, “Sleep is the golden chain that binds health and our bodies together.” Our bodies need sleep to recharge physically and mentally.
Sleep is one of those basic things in life that our bodies need in order to experience Whole Health. Yet, many of us don’t get the required eight hours every night. A study out of California found that people who sleep five or fewer hours on average are at a substantially increased risk for both colds and other infections, compared to people who sleep seven to eight hours on average. Apparently, T-cells, a type of white blood cell that fights off infection, don’t work as well when you are sleep-deprived.1
At Genesis PURE, we want to ensure you are getting your zzzz’s. Fortunately, there are a lot of things you can do to ensure you’re waking up refreshed and raring to go in the morning.
Sweet dreams and sleep tight!
- Lose the caffeine. We all know that caffeine can keep you awake. But did you know that the effects of caffeine can take as long as eight hours to wear off? If you drink a cup of coffee in the afternoon and still can’t get to sleep, caffeine might be the reason. Genesis PURE ENERGY might have this same effect in sensitive people. Try to avoid caffeine at least four to six hours before bedtime.
- Avoid alcohol before bed. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep.
- Stress not only makes you miserable, it wreaks havoc on your sleep. If you have a lot on your mind, try writing it all down as a way of getting it out of your mind. Try diffusing Genesis PURE lavender oil at night for a calming effect.
- Regular exercise can help you get a good night’s sleep. If you are the type of person who gets energized after exercise, it may be best not to exercise in the evening. According to a study, regular exercise in the morning can help relieve insomnia.2 Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.3
- Keep your bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep. Create the perfect sleeping environment whether that means using earplugs, curtains, and an electric blanket or air conditioner.
- Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. Some foods can help, though. Milk contains tryptophan, which helps promote sleep.
- Keep pets off the bed. Does your pet sleep with you? Pet movements and allergies can be bad for sleep. Your pet may be happier on the floor anyway.
- Avoid watching TV or eating in bed. The bed should be used for sleep.
One more thing I’d like to mention is magnesium. Research has shown that a lack of this mineral can prevent the brain from settling down at night. You can get magnesium from food such as green leafy vegetables, wheat germ, pumpkin seeds, and almonds. Genesis PURE Coral Calcium contains 300 mg, or 75% daily value, of magnesium. Magnesium also contributes to the development of bone, and the regulation of nerve and muscle function, blood sugar levels, and blood pressure.*
What are your bedtime rituals? What do you do to ensure you’re getting at least eight hours of sleep every night?
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
1Aric Prather, Ph.D., assistant professor of psychiatry, University of California, San Francisco; Sheldon Cohen, Ph.D., professor of psychology, Carnegie Mellon University, Pittsburgh; April 11, 2016, JAMA Internal Medicine, online