By Family Features | Contributor
In 2023, the number of individuals searching for information on “sleep” has increased, yet nearly one in three adults in the U.S. report insufficient sleep, according to the Centers for Disease Control and Prevention.
Quality sleep is essential for overall well-being and is crucial for achieving personal goals and being fully engaged in daily activities. Without adequate rest, individuals often find themselves lacking the energy and stamina to pursue their aspirations.
To highlight the vital role that sleep plays in everyday achievement, Natrol, a prominent brand specializing in sleep, mood, and stress supplements according to Nielsen data, has partnered with Dr. Jess Andrade to assist people in enhancing their sleep quality and habits, enabling them to meet their wellness objectives now and in the future.
“You might have your priorities sorted, from regular exercise to healthy eating and even daily journaling, but without sufficient sleep, you won’t maximize the benefits of all your efforts,” Andrade pointed out. “Often underestimated, achieving quality sleep is an integral component of overall health that doesn’t have to be complex. Minor, attainable adjustments in our nightly sleep routines can result in enduring beneficial lifestyle changes.”
“Ensuring quality sleep is a crucial factor in boosting overall wellness.”
Dr. Jess Andrade
Here are some recommendations from Andrade to enhance your sleep quality and help you reach your goals.
1. Emphasize Movement and Morning Light Exposure
Whether you engage in yoga or prefer simple stretches upon waking, incorporating movement and exposure to natural light during the day can foster better sleep at night.
2. Recognize That Sleep Gains Are Just as Important as Gym Gains
If your focus is on fitness, obtaining adequate sleep is crucial for successful outcomes. For those who work out in the morning, establish earlier bedtimes to ensure you achieve the recommended 7-8 hours of sleep. If you exercise in the evening, aim to finish your workout earlier as late physical activity can interfere with sleep.
3. Transform Your Bedroom into a Restful Sanctuary
Create a sleep-friendly environment in your bedroom by ensuring it is dark, quiet, and comfortable, maintaining a temperature of 65-67°F for optimal sleep quality.
4. Develop Nighttime Routines for Relaxation
Establish evening rituals that support your circadian rhythms and promote relaxation. Engage in soothing activities such as taking a bath, reading, journaling, or enjoying a cup of caffeine-free tea before bedtime.
5. Consider a Natural Sleep Aid
If you maintain good bedtime practices yet still struggle with falling or staying asleep occasionally, consider using a low-dose melatonin supplement, like those offered by Natrol, which can assist in obtaining a restorative night’s sleep so you wake up revitalized and ready to tackle your ambitions.†
6. Implement the 10-3-2-1-0 Method
To help you fall asleep and awaken feeling refreshed, Andrade recommends the 10-3-2-1-0 strategy: Reduce caffeine consumption at least 10 hours before bedtime, avoid troublesome foods 3 hours prior to sleep, participate in calming activities such as reading 2 hours before bed, and eliminate screen time 1 hour before turning in. These habits can ultimately lead to no more hitting the snooze button 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 intended as a substitute for professional medical advice, diagnosis, or treatment, and should not be considered medical or professional guidance.
