Getting adequate sleep is one of the best and most enjoyable things you can do to improve your well-being. Sleep is therapeutic for the brain, transformative for the body and essential for optimal health. Sleep improves metabolism, aids weight loss, balances hormones, supports growth and healing, reduces depression and anxiety, increases energy, reduces sign of aging, improves skin elasticity, strengthens hair and nails and much more. As the body’s natural cosmetic, there are many good reasons to get your “beauty sleep.” Knock yourself out with these 7 simple tips to increase the number of hours you sleep and improve your quality of sleep.

1. Soak Up The Sun
As little as 15 minutes a day of direct sunlight can help your body reset its internal clock and synchronize your biological rhythms. This is especially helpful for those suffering from jetlag or time zone changes.

2. Avoid Stimulants
Coffee, cocktails, cardio and other stimulants effect your hormones and interfere with your body’s ability to wind down. To get better zzz’s, avoid any caffeine after 2PM, resist alcohol three hours before bed, workout at least four hours before bedtime, and enjoy your “cheat day” dessert earlier in the day if possible.

3. Relax & Unwind
Avoid stress-inducing activities at least thirty minutes before bed. Turn off the TV, put your cell on silent, switch your computer to sleep, etc. Calm your mind by laying with an eye pillow, journaling (gratitude), practicing gentle yoga poses, reading a book or meditating. It also helps to minimize your exposure to bright lights by using accent lighting throughout the house or candles.

4. Set-Up The Bedroom
Your sleep environment should be clean, cool, quiet and completely dark. That means washing sheets regularly, setting the bedroom to a comfortable temperature, turning on a fan or noise machine to block out external sounds, covering windows and dimming or unplugging any electronics.

5. Go to Bed Earlier
Whether you want to utilize the time you have while the kids are asleep, watch one more TV show or reply to another email, staying up too late disrupts your hormones. Late nights can interfere with the quality of your sleep, cause you to wake up throughout the night and leave you feeling groggy the next morning. As a remedy, start to wind down at sunset and strive to be in bed by 10:30PM.

6. Get More Sleep
Going to bed earlier will also help you get more sleep, preferably at least 8 hours a night. Make it a habit to go to bed and wake up at about the same time every day. Try to also get about the same hours of sleep each night. In other words, don’t try to catch up for getting 6 hours of sleep all week by getting 12 on the weekend. A consistent sleep routine will produce a better body composition.

7. Eat Magnesium-Rich Foods
Eat magnesium-rich foods like green leafy vegetables (kale, spinach, chard), nuts and seeds (walnuts, pumpkin seeds, cashews). Magnesium helps calm the nervous system and relax muscles, allowing your body to enjoy a peaceful night’s sleep. Most Americans get less than 25% of their magnesium requirement daily. A high-quality supplement can also help you reach adequate levels.

Make sleep a priority, your health is worth it and you deserve it!

Make The Turn Nutrition Programs Facilitated by CNK. For more information Click Here.