Sleep. It is something everyone does but no one really talks about unless there is a problem. When sleep is good we tend to take if for granted, but when we are struggling with going to sleep or staying asleep, it can cast a shadow of fatigue on everything else we do during the day!

In addition to making us tired, a lack of sleep often leaves us with decreased focus and productivity to do the things we need to do during the day. Poor sleep also compromises our immune system and can make weight loss an even greater challenge.

Who would guess that sleep is just as important to your overall health as diet and exercise! A study in 2015 showed that disordered sleeping patterns are strongly associated with insulin resistance, type 2 diabetes, and obesity in older adults. Obesity can also lead to sleep apnea, a disorder in which breathing is briefly and repeatedly interrupted during sleep. Studies show that sleep apnea contributes to poor sleep, hypertension, heart disease, and memory problems.

So, what are the biggest changes you can make to improve your quality of sleep? In my latest book, Eat Well to Be Well, I’ve written an entire chapter (in conjunction with the famous sleep specialist, Dr. James Maas) on this very subject. As you’ve seen on our website – there are ‘4 legs to the stool’ of a healthy balanced lifestyle: Food, Fitness, Stress Management and SLEEP! Here are a few of my favorite tips for a great night’s sleep:

  1. Watch your food & drink. Limit your quantity and your choices as bedtime approaches. Avoid alcohol and heavy meals within 3 hours of bedtime.
  2. Establish a bedtime ritual. Make sure you go to bed at approximately the same time every night and get up about the same time every morning Monday thru Monday including weekends.
  3. Create a positive sleep environment. Have the room cool and dark. Choose a comfy pillow, one that holds your head, neck and your spinal cord in a straight line as if you were standing up. No TV, Internet or phone for at least 1 hour before bedtime.

How much sleep do you need?  The National Sleep Foundation (https://sleepfoundation.org/) has chart with a breakdown of the amount of sleep you should be getting by age group.

A good night’s sleep is critical to good health. It calms chronic inflammation, improves our mood, increases our energy and our ability to deal with life challenges.

Warm milk before bed is a classic sleep-inducing trick!  It’s warmth is immensely comforting, and the routine of warm milk before bed can be very relaxing.  Sleepy London Fog is packed with protein and snuggly flavor, making it an especially satisfying sleepy time treat.