Sleep difficulties are one of the most common complaints as we age. The CDC estimates that as many as 50 to 70 million US adults have problems going to sleep or staying asleep. If you are someone plagued with sleep issues, you are not alone!

While poor quality sleep is mostly an inconvenience, researchers from the University of Arizona have found a connection between persistent insomnia and increased inflammation and mortality. Their study was published in The American Journal of Medicine and can be read by clicking this link.

Many times poor sleep is rooted in a physical condition that can be corrected, such as hormone imbalance or sleep apnea. If you are struggling with chronic sleep deprivation, it is time to have a complete physical to make sure you have eliminated all physical roadblocks that might be standing in the way of you and a restful night’s sleep. Whether or not you have physical reasons for poor sleep, there are steps we can take to insure a better night’s sleep. Here are some tips you might consider to help improve your sleep hygiene.

5 Tips for a Better Night’s Sleep:

  1. Watch your food & drink. Limit your quantity and your choices as bedtime approaches. Don’t go to bed too hungry or too stuffed; both could interfere with sleep quality. Limit fluid intake by late afternoon to make sure you are not hopping up and down all night going to the bathroom. Alcohol in excess can help you go to sleep quickly, but it often causes you to wake during the night and not be able to go back to sleep.
  2. Establish a bedtime ritual. Turn off all electronics at least one hour before bed. Have a light snack such as ½ cup of Greek yogurt, take a shower or bath, read something enjoyable until you begin to get sleepy, and then turn out the lights and go to sleep. Make sure you go to bed at approximately the same time and follow the same ritual so that your body recognizes – “oh, when we do this we are getting ready to sleep!”
  3. Create a positive sleep environment. Have the room cool and dark. Choose a comfy pillow, the right amount of covers and cozy pajamas that you won’t get tangled up in during the night. If you need a sound machine or a fan, set that up. Remember no TV, Internet or phone for at least 1 hour before bedtime.
  4. Get physical! Regular exercise will make an amazing difference in your quality of sleep. Make sure you are active 30 to 60 minutes a day.
  5. Manage stress. The busyness of life and the stresses that accompany our crazy schedules often lead to sleepless nights. This is why step 3 is so important! Don’t remind your brain of all you have to do the next day by checking emails as you turn out the lights! If something does come to your mind during the night, have a notepad handy, jot it down and vow to deal with it in the morning!

A good night’s sleep is critical to good health. It calms chronic inflammation, improves our mood, increases our energy and our ability to deal with life challenges. Think how your life could be different if you got 7 to 8 hours of quality sleep! These steps may seem trivial, but give it a try – what have you got to lose?!?!?!

Today’s recipe is a delicious Citrus Avocado Salad packed full of healthy fats (avocado, avocado oil, pumpkin seeds) and loaded with anti-inflammatory foods. Perfect for spring!