Over a 1/3 of Americans don't get enough sleep at night...that is CRAZY. Sleep is incredibly important to our bodies ability to repair on a cellular level, eliminate waste, and for proper organ function. A number of diseases can be linked to a deprivation of sleep. So if you're among those that aren't getting enough zzz's, what steps can you take to improve the quantity and quality of your sleep?
1. Limit Screen Exposure 2 hours before bed. Yep, you read that right. Two hours before bed it's time to put away all electronics. Phones, computers, iPads, and television screens interrupt your body's production of melatonin and circadian rhythm, making it harder for you to not only fall asleep at night, but also to stay asleep.
2. Create a night-time routine. Your body thrives off habit. Creating a routine signals you're body that it's time to wind down. Activities that make for great night time routines are an after-dinner walk, taking a warm shower, drinking a cup of non-caffeinated tea, and reading. Pick activities you love to do but are also calming for your mind.
3. Exercise, every day. Getting enough physical activity into your day reduces stress and anxiety while also physically tiring you out. No matter what healthy lifestyle you are trying to make, adding in enough physical activity is always a good idea.
4. Turn down your thermostat. Although it can be fun and tempting to play games with not turning on your air in the summer, the reality is that your body sleeps best when the temperature is cooler. Optimal sleeping temperatures are between 60-68 degrees.
5. Invest in a quality mattress and pillow. You spend an average 8 hours a night on your mattress and pillow. That's 56 hours a week and 2,912 hours a year. Choosing a mattress and pillow that's appropriate for you helps eliminate stress on your neck and lower back and also encourages a deeper sleep by keeping your comfortable all night long. Splurge on these items and your investment will more pay for itself in terms of your health.
Mornings can be busy and leave you feeling rushed. Rather than grabbing a sugar-filled granola bar or pop-tart, try preparing this recipe the night before for a grab-and-go breakfast!
Having fruit for breakfast is amazing for lots of reasons. But when you eat fruit on an empty stomach, your digestive system is better able to quickly digest the fruit into usable energy and inflammation-fighting antioxidants. Eating fruit later in the day can actually cause indigestion, gas, and bloating because fruit is harder for your body to digest when eaten after other heavy foods.
This recipe is super simple and quick to make. It starts with a base of berries (among the lowest of any fruit on the glycemic index scale….meaning it doesn’t spike your blood sugar levels as much as other fruits can!) But because there is still sugar in berries, it is good to pair them with a healthy fat to help slow the absorption of sugar into your bloodstream. This helps you sustain your energy and keeps you full until lunch time!
1 Tbsp hemp seeds
1 Tbsp chia seeds
optional: 1 Tbsp organic local honey
Mix all ingredients together in a bowl and you're ready to go! Or you can make this the night before and put all the ingredients in a to-go container!
We love pairing this breakfast with our bullet-proof coffee. Bullet-proof coffee can be made several ways, but our favorite is a cup of brewed coffee blended with 1 tsp coconut oil and 1/4 cup dairy-free milk. This adds another serving of heathy fats to your morning and helps keep you full and energized until lunch.
Let us know if you try this recipe! Tag @seppo_chiropractic so we can see your recreations!