We all know that a good night’s rest leads to a host of benefits, including better focus and mood. But did you know that adequate, deep sleep also lowers our chances of diseases like diabetes and heart disease, obesity and improves our ability to maintain a healthy weight?
These benefits are real, according to Dr. John Kidd.
“Sleep is an oft-undervalued aspect of health management,” he says. “Most everything in our bodies functions better when we sleep well.”
Fortunately, physicians like John R. Kidd are here to help us better understand what we can do to get deeper, more restful sleep.
Because Americans, on average, need more of it. In fact, 40 million of us get less than 6 hours of sleep a night, according to a study by the Centers for Disease Control and Prevention. That means that we are showing up for our car or couch commute groggy-eyed, unfocused, and irritable.
So what can we do to help ourselves sleep better tonight? Plenty, Kidd says, And we don’t have to rely on prescription sleep aids either.
“Be consistent,” he says. “The CDC recommends going to bed at the same time each night and getting up at the same time each morning. That includes the weekends. So while it might be tempting to sleep in on Saturday morning, your entire week will be better off if you keep to a regular sleep schedule. Monday morning is a lot more pleasant when you’ve gone to bed at a decent hour on Sunday night.”
Kidd also recommends keeping your bedroom as quiet, dark, and relaxing as possible. Use a fan or air conditioner if you can, he says, to keep the temperature conducive to sleep. Studies show that the best temperature for sleeping is 65 degrees Fahrenheit.
“Remove electronic devices from the bedroom too,” he adds. “The light from TV’s, computers, and smartphones trick your eyes into thinking it’s time to be awake, making it difficult to fall asleep, while the never-ending streaming content keeps your mind from settling down.”
Kidd also advises avoiding large meals, caffeine, and alcohol before bed, as the CDC recommends. While a drink and a big meal might help you fall asleep quickly, you are more likely to wake up in a few hours after consuming either, he says. Caffeine, as we all well know, is a stimulant, and will only keep us up at night.
Finally, “Get some exercise,” says Kidd. “Daily physical activity during the day will help you fall asleep more easily at night.”
But if after implementing all of the above, you still find yourself struggling a bit with sleep, there are natural over-the-counter sleep aids that can help.
“Scientific findings show that taking supplements of the natural hormone melatonin can improve sleep,” Kidd says,” by decreasing the time it takes to fall asleep and increasing the duration of sleep.”
Kidd also explains that there is also some evidence that the herbal extracts of valerian and passionflower may benefit sleep, but the studies are mixed. And of course, chamomile is a popular herbal sleep aid that has been used for centuries.
“Our grandmothers might have been right when they recommended a cup of warm milk or chamomile tea before bed,” Kidd says. “Tryptophan is present in milk and helps some people feel drowsy. That’s why we often feel sleepy after our big Thanksgiving dinner. Turkey and other kinds of poultry contain tryptophan.”
That post-turkey nap might improve our mood too.
“Sleep is the best meditation,” the Dalai Lama is quoted as saying.
“And he is right,” says Kidd. “Harvard researchers determined that sleep and mood are closely connected. Poor sleep can cause irritability, while a good night’s rest can enhance well-being.”
That reality underscores why it’s good to take the advice of Dr. John Kidd. His simple, easy tips are steps that anyone can take to catch a few more Zs tonight.
And ensure a better morning tomorrow
