It’s time for some sleep hacks to get quality sleep for healing and improved overall health.
- You should get at least seven hours of sleep every day.
- Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom.
- Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep.
- Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms.
- Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep.
- Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep.
- Use that do not disturb button on your phone.
- Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed.
- Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms.
- Consider yoga or meditation to teach your mind to relax and destress.
- Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production.
- Invest in a good mattress, comfortable pillows and quality sheets.
- Visit a sleep specialist or try a sleep study if you can’t get the sleep you need.
Dr. Ken Redcross, MD, is founder of Redcross Concierge, a personalized medical practice designed to enhance the patient-doctor relationship while providing convenient access to a full spectrum of healthcare services and holistic and wellness counseling.