The Importance of Sleep
Sleeping well at night is as important to your well-being as a healthy diet and exercise. Sleep restores your body and mind, and not getting enough of it can increase your risk of developing certain diseases and disorders. In addition, how you feel and what you accomplish during your waking hours is directly related to the quality of sleep you’re getting at night.
For most adults, at least seven hours of sleep each night is needed to support healthy cognitive and behavioral functions. An insufficient amount of sleep can lead to serious repercussions. Some studies have shown sleep deprivation leaves people vulnerable to attention lapses, reduced cognition, delayed reactions, and mood shifts.
It is also believed that people develop a tolerance for sleep deprivation. Not getting enough sleep feels normal to some after dealing with the issue for so long. Additionally, lack of sleep has been linked to a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death.
Small Lifestyle Changes that May Lead to Better Sleep
If you’re not getting enough sleep, or the quality of the sleep you are getting is compromised, there are some easy lifestyle changes you can make to enhance the quality and quantity of your sleep. These adjustments may help:
Be Consistent: Just like children need a “bedtime”, so do adults. Putting a routine sleep schedule in place can help your body get prepared for rest and condition your brain for sleep. Try doing the same relaxing activities before bed like meditating, writing in a journal, or gentle stretching.
Set the Scene: Light, sound, and temperature all have an effect on the quality of your sleep. Darkness causes your brain to release melatonin for a calming, sleepy effect. Noise can obviously inhibit your ability to fall asleep and stay asleep, and studies prove that sleeping in a cooler environment makes it easier to experience deep sleep as well as better quality sleep.
Your bedroom should be dark, quiet, and cool. Using comfortable bedding is also helpful. Creating a restful environment should help promote sleep.
Watch What You Eat & Drink: Pay attention to what you eat or drink before bedtime. You shouldn’t go to bed hungry, but you also should abstain from eating a large meal before you lay down for the night. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
Exercise: Yet another advantage to exercise is that it supports restful sleep. Exercise tires you out; even light activities like household chores, and short walks around your neighborhood increase your sleep drive. Exercise also lowers anxiety and relieves stress–both of which are helpful for sleep.
Trying out these easy-to-use recommendations for a restful night’s sleep may do the trick. However, there may be more that needs to be done in order for your body to get the rest it needs.
3 Ironclad Ways to Improve Sleep
Maybe you’ve tried the tips above and they just aren’t working, or you know that you need to take some extra steps to achieve that good night’s sleep that you desire. There are three tried and tested methods for improved sleep that you can add to your wellness routine, they include cold plunging, supplements, and peptides.
1. 10X Health Supplements
When it comes to supplements, 10X Health has you covered. We not only offer supplements that support improved cognition, increased endurance and cardiovascular function, and enhanced immune function–we have a supplement specifically designed for better sleep. Our Sleep formula supplement reduces the time it takes to fall asleep, maximizes your nightly REM time, reduces inflammation, and supports immune health.
10X Health’s Sleep supplement may be particularly beneficial for individuals who have difficulty falling asleep or staying asleep, or who experience high levels of stress or anxiety that affect sleep quality. Sleep formula contains theanine, which reduces anxiety and promotes relaxation, magnesium, which can reduce the amount of time it takes to fall asleep and increase the amount of time you stay asleep, and melatonin which regulates sleep-wake cycles and improves the quality of sleep.
2. Peptide Therapy
Peptides are short chains of amino acids that occur naturally in the human body and play a role in several bodily functions. Poor sleep quality or insomnia are both reasons to give peptides a try. 10X Health offers the DSIP (Delta Sleep Inducing Peptide).
DSIP promotes deep restorative sleep and regulates circadian rhythm. The peptide works by binding to sleep and relaxation receptors in the brain, making it easier to fall asleep and stay asleep.
3. 10X Health ProPlunge
Three minutes a day could lead to a night full of restful sleep. Cold plunging causes a sharp increase in melatonin production in the body, which helps with falling and staying asleep. It also has a positive effect on your mental health by alleviating stress and anxiety–two things that inhibit sleep.
The 10X Pro Plunge not only aids in providing a better night’s sleep, it revitalizes your body and enhances recovery of the body after exercise. It is also easy to use, portable, and requires no tools to be used in the setup.
Improving your sleep can improve your entire well-being. Taking a blood test or genetic test is a great way to start your quest for better sleep. Both tests give you a snapshot of exactly what’s going on in your body, so you can make the changes necessary to improve your sleep.
Want to learn more about improving your sleep? Reach out to 10X Health today to start your journey to better sleep.