When we don't get enough sleep our mood and ability to concentrate are affected. Likewise, we don't look healthy and at our best. We can get dark circles and puffiness surround our eyes. That is because the skin tissue under our eyes is very thin and sensitive to things like hydration and sleep.
How much sleep do you need? Check out the chart below:
Are you getting the sleep your body needs to be healthy and at its best?
There are general habits to help you get to sleep and stay asleep:
Do not drink caffeine or high sugar foods at least 4-6 hours before bed time. This includes chocolate!
Avoid naps if you have a hard time getting to sleep at night.
Avoid bright lights and LED (computer, phone) screens at night.
Don't eat a heavy meal right before bedtime. A light snack is okay if needed.
Avoid spicy foods and processed meats.
Create a relaxing and comfortable sleep space.
Keep a consistent bed time.
If you don't fall asleep within 20 minutes get out of bed and do something relaxing until you feel tired.
Get regular exercise.
Don't play in your bed; use it for relaxing only.
Reduce fluid intake before bedtime.
There are also certain foods that make you sleepy. Here are a few:
Turkey, Elk, Hummus- contain tryptophan, which relaxes your muscles and nerves and steadies heart rhythm.
(Is this why you are so tired after Thanksgiving dinner?)