Did you know that thirty-five per cent of all adults sleep less than seven hours per night? We can bet that lack of sleep leads to difficulty focusing, countless foggy days, and saying hello to loads of coffee (unhealthy lifestyle choices). Therefore, a night of good sleep is one of the most important and influential aspects of promoting productivity and proper health. Common health conditions affecting your sleep include acid reflux, obesity, diabetes, anxiety, chronic asthma and pain.
Try these top 5 holistic ways to get a better night’s rest:
Have a good and healthy diet
Particularly the Mediterranean diet, i.e. consistent and overall balanced diet, is recommended. In addition to six servings of fresh vegetables and fruits (including peppers and tomatoes), increasing your diet with vitamin D, omega-3 fatty acids are associated with more profound and more sustained sleep.
Avoid EMFs and blue-light exposure
Two hours before sleep, turn down your computer screens and phone brightness and allow your natural melatonin production to increase. Some people are more sensitive to blue-light exposure than others; if you are one of them, turning off your home wifi before bed may help.
Try to consume melatonin-producing foods
Take note that fruits such as strawberries, grapes, goji berries, kiwi, and tart cherries have generally been linked to increasing your melatonin levels. Try to find high-quality, organic fruits as they are the best option in the current scenario.
Eat seeds and nuts
Nuts like almonds, walnuts and pistachios are high in zinc and magnesium, which can help you get a better night’s sleep. Raw and organic are the best way to consume nuts in a moderate quantity.
Follow the basics don’ts; remember, they are as crucial as dos:
- Do not overeat and finish your meal at least three hours before bed.
- Avoid alcohol before bed.
- Avoid caffeine in the afternoon.
