By zp7op | Contributor
Despite a growing number of individuals searching for “sleep” in 2023, nearly one-third of U.S. adults claim they are not getting enough rest, according to the Centers for Disease Control and Prevention.
As a cornerstone of overall health, quality sleep is essential for achieving personal goals and being engaged in everyday activities. Lacking sufficient sleep can diminish stamina and energy, making it harder to pursue ambitions.
To promote awareness of the critical role sleep plays in daily success, Natrol, a prominent brand offering sleep, mood, and stress supplements based on Nielsen statistics, has partnered with Dr. Jess Andrade to aid individuals in enhancing their sleep quality and habits for this year and beyond.
“Even if you’re diligent about exercise, nutrition, and journaling, without proper sleep, you won’t optimize the advantages of your efforts,” Andrade stated. “Quality sleep is often neglected, yet it is a fundamental aspect of improving overall wellness. Making small, achievable adjustments to our daily sleep practices can foster lasting lifestyle changes for the better.”
“Getting quality sleep is a fundamental piece to improving overall wellness.”
Dr. Jess Andrade
Consider these strategies from Andrade to enhance your sleep quality and help you reach your goals.
1. Prioritize Movement and Light Exposure in the Morning
Regardless of whether you enjoy yoga or a simple stretch upon waking, incorporating movement and exposure to light during the day can positively impact the quality of your sleep that night.
2. Understand Sleep Gains are Just as if Not More Important Than Gym Gains
If you’re aiming for fitness objectives, adequate sleep is crucial for successful outcomes. For morning exercisers, plan for earlier bedtimes to ensure the recommended 7-8 hours of sleep. If you exercise in the evening, strive to conclude your workout early, as late physical activity can interfere with sleep.
3. Make Your Bedroom a Sanctuary
Transform your bedroom into a restful retreat. Aim to keep it dark, quiet, and comfortable, with temperatures set between 65-67°F for optimal sleep conditions.
4. Set Nightly Rituals to Unwind
Establish nighttime rituals that signal your body to relax and activate circadian rhythms. Engage in soothing activities such as taking a warm bath, reading, journaling, or enjoying herbal tea without caffeine.
5. Try Incorporating a Drug-Free Sleep Aid
If you adhere to good sleep practices but still face occasional difficulties falling or staying asleep, consider using a low-dose melatonin supplement, like those offered by Natrol, which can support a restful night’s sleep, allowing you to wake refreshed and ready to achieve your goals.†
6. Follow the 10-3-2-1-0 method
To facilitate falling asleep and waking revitalized, Andrade suggests the 10-3-2-1-0 method: Reduce caffeine consumption at least 10 hours before bedtime. Avoid troublesome foods 3 hours prior to sleep. Engage in calming activities like reading at the 2-hour mark, and eliminate screen time 1 hour before lights out. Ultimately, these practices can lead to no more snoozing the next morning.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Editor’s Note: This content is not meant to replace professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.
