We realize how important sleep is after even a single night of tossing and turning. Without good sleep, we feel physically drained and mentally foggy. Sleep impacts almost every element of our health, from our immune system to our metabolism and even our memory. When we're sleep deprived, we may experience issues with attention, concentration, working memory, long-term memory, and decision making. All of these are essential for acing a test or impressing a room full of colleagues. If we're overtired, it can be as serious as affecting our driving. It can also cause us to function poorly at work. In short, we need our sleep. 

Tips for Healthy Sleep

For those of us who experience occasional issues sleeping, we should consider adopting a sleep routine. Improving our sleep doesn't just start at bedtime. It's an all-day process that should start as soon as we wake up in the morning. Getting into a routine of waking up at approximately the same even on weekends is important for getting into a healthy sleep rhythm. The sunlight helps to regulate our sleep-wake cycle. If the weather prohibits us from going outside, we can sit by a bright window or well-lit room for a few minutes every morning. Exposure to sunlight or full-spectrum light during the day triggers the release of our sleep regulating hormone, melatonin, later in the evening.

Exercises regularly can be beneficial. A walk, bike ride, or other fitness session can improve our quality of sleep and give us more energy during the day and in the afternoon when we may start feeling drowsy. In the evening, we should eat a small, light dinner at least two to three hours before bed. Eating too close to bedtime can make us feel too full to sleep comfortable and can also contribute to heartburn. We should also avoid spicy foods, caffeinated beverages, and alcohol later in the day.

Practicing good sleeping habits is also important. We should avoid reading, watching TV, or looking at our phone while we're in bed. Our laptop, phone, or E reader can emit blue light that activates our brain and keeps us awake. We also want to create a healthy sleeping environment, which includes a cool, dark room. Any light in the sleeping environment prevents the release of melatonin. If we're still having trouble getting to sleep, we can try some relaxation techniques such as deep breathing to relax our mind and body or progressive muscle relaxation (tighten then relax the muscles from head to feet). Some also like to use a sleep machine.

The quantity of sleep we get is as important as the quality. We need an average of seven hours of uninterrupted rest each night. Eight is ideal. According to researchers at Harvard, for every hour we're awake during the day, we need a full half-hour of sleep in order to consolidate new information we've learned during the day. For 16 hours awake, eight hours of sleep is needed.

Supplements That Support Healthy Sleep

Nutritional supplements can also promote calmness, relaxation, and healthy sleep. Magnesium is a mineral that promotes muscle relaxation. It can be taken with our evening meal or about an hour before bedtime to keep us from being restless overnight. Melatonin, the hormone that helps to regulate our sleep-wake cycle, can also be helpful. We should take Melatonin about an hour before bed. Begin with a small 300 mcg dose. If after three or four nights that does isn't helping, increase it. The omega-3 DHA has been associated with better quality sleep as well.