Optimizing the length and quality of that sleep can make a big difference in a variety of ways, from improving motivation at work the next day to enhancing your overall health and happiness.So just how much sleep is enough in today’s fast-paced world? Adults should aim for a solid seven hours of sleep or more per night,When sleep suffers, the repercussions can extend beyond crankiness and persistent yawning to more serious ailments.
Jillian Dowling, a certified sleep consultant and owner of Sleep Wise, a holistic sleep solutions provider, notes a common problem interfering with improving our sleeping habits: “We don’t value our sleep until we’re not getting it,” she says. Prioritizing sleep and investing in healthy routines—even when you feel rested enough—is crucial. Here are six natural sleep remedies that don’t require counting sheep.
Because the hormone melatonin plays such a critical role in the natural sleep-wake cycle, Dowling recommends avoiding exposure to electronics for at least one hour before bedtime.That cup of joe is a definite no-no past 2 p.m. “Caffeine has an effect on you whether you notice it or not,” warns Dowling. “Although you may not feel it at first, and be able to fall asleep without any problem, caffeine disrupts your REM sleep, which typically comes in the second half of the night,” she says.
“Your bedroom should be a sanctuary for sleep,” says Dowling. Although this may mean different things to different people, there are some hard-and-fast rules. Banish electronics. Keep your bedroom clean. “It sounds simple,” says Dowling. “But research shows that a messy home triggers anxiety.” And keep the temperature cool—between 60 and 67 degrees—for optimal sleeping conditions.
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