Get Some Extra Zzzs in this New Year (With Tips for Getting a Good Night’s Sleep)

Did you know that the average person gets less than seven hours of sleep a night, even though the recommendation is seven to nine?

A lack of sleep can play a role in many chronic illnesses including high blood pressure, diabetes, stroke, and depression. And not just that…

…poor sleep hygiene has a significant effect on your appetite.

Research has suggested that sleep deprivation alters the hunger-regulating hormones in your body (increasing ghrelin, the hunger hormone, and decreasing leptin, the satiety hormone), leading to an increased appetite. This unfortunately can deter your intuitive eating journey as it will impair your hunger and fullness cues.

This is a great reason to pay closer attention to your sleeping habits starting right now.

Increasing your Serotonin

If you are losing sleep due to feelings of anxiety or increased negative thoughts, boosting your serotonin levels may help improve your mood and promote better sleeping patterns. Serotonin is a hormone in the brain that acts as a chemical messenger that transmits nerve signals between nerve cells. Changes in the serotonin levels in the brain can alter your mood.

Natural ways to increase serotonin:

Catch some rays! Research indicates that serotonin levels increase when the sun is shining. When the sun goes down, so do your serotonin levels. Consider exposing yourself to sunlight in the late afternoon or use light therapy to boost your serotonin and leave you feeling refreshed and more energized. Just don’t forget the sunblock!

Smile! Serotonin is part of positive chemistry so when you put yourself in a joyful situation with good thoughts, your serotonin levels increase. Smile when walking past a stranger or find something good and positive to be grateful for in your day to give yourself a boost!

Get moving! Exercise increases both endorphins (“feel good hormones”) and serotonin levels in your body due to the increase in the amount of oxygen we use when engaging in physical activity. While you want to aim for 30-60 minutes of exercise most days of the week, even as little as 20 minutes can enhance your mood.

Socialize! Getting together with a close friend or relative can help you feel bonded, which in turn increases serotonin levels. Research suggests that feeling a bond with another individual decreases’ negative emotions (such as fear or anxiety) and thus naturally increases serotonin production.

Additional Tips for Getting a Good Night’s Sleep

Getting a good night’s sleep is not always the easiest task for most. Try these helpful tips to help you fall asleep and stay asleep:

• Take a warm bath prior to bedtime.

• Improve your sleep environment. Select a comfortable mattress, pillow, sheets, and clothing, and keep the room temperature moderate or cool.

• Improve sleep hygiene by developing a pre-bedtime routine and following it regularly. This will help signal your body that it’s time to sleep.

• Try to get to bed around the same time each night.

• Make yourself a cup of warm herbal tea (i.e., Chamomile) or warm milk, and grab a good book and read until you feel drowsy.

Your Call to Action: What do you do before bed to help fall asleep? Let me know in the comments below.

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