Sleep science is developing at an ever-accelerating pace, revealing the importance of sleep for virtually every system of the body. Mounting studies show that during sleep:
The brain consolidates learning and memory
The pituitary “master gland” produces growth hormone
The innate and adaptive immune defense and repair system is most active, releasing inflammation-fighting cytokines
During the non-rapid eye movement sleep stages, blood pressure drops, heart rate slows, and breathing stabilizes
Millions Do Not Get Restorative Sleep
According to the American Sleep Association, 50 to 70 million adults in the United States do not get restorative sleep at night. A few simple sleep hygiene strategies can mean the difference between sound sleep, or a night spent tossing and turning:
Keep electronic devices out of the bedroom. Better yet, avoid glancing at phones, computers, or tablets right before sleep. Some experts recommend turning off routers and other sources of electromagnetic fields at night.
Avoid caffeine after lunch and stay hydrated with water and alkalinizing beverages like herbal tea.
Do not eat within three hours of retiring for the night. Stick to foods that can be readily digested, assimilated, and eliminated. Delayed allergy burdens can interfere with restorative sleep rhythms.
Resolve worries and concerns before bedtime. Jot down your thoughts and set them aside for tomorrow.
Create a restful environment—consider incorporating relaxing rituals like Epsom salt baths with calming essential oils. —KG
—Adapted from “7 Tips for Restorative Sleep,” by Jayashree Mani, MS, CCN. Originally published at https://www.emersonecologics.com/blog/post/7-tips-for-restorative-sleep
