In case you didn’t know, sleep is one of the most essential functions our bodies perform. A good night’s sleep (that’s seven-to-nine hours!) is crucial for staying energized and aware throughout the day, recharging your mind, maintaining a healthy body, and even preventing diseases.
National Sleep Awareness Week is March 1-7, 2021, and to ensure you get your best zzz’s, we’re offering up some great sleeping tips and tricks. Read on for a wonderful sleep-filled night!
Avoid Screens
The blue light your cell phone, laptop, and TV emits blocks your body’s production of melatonin (the hormone that regulates your sleep cycle), making it difficult to fall asleep. That’s right, two more episodes of your favorite TV show isn’t actually going to help. 😉 As an alternative option to wind down, try reading before bed, or invest in blue light glasses.
Stick To a Schedule
Give yourself at least seven-to-nine hours of sleep each night, and try to go to bed and wake up at the same time. Unfortunate as it is, letting yourself sleep in for an extra two or three hours on the weekends won’t help your sleep-wake cycle.
Limit Naps
Sorry to burst your bubble, but napping a ton during the day doesn’t help you fall asleep at night, either! Try to limit any necessary daytime naps (life is stressful, we get it, and some studies show that short naps can actually increase brain function) to a half hour at most.
Limit Caffeine and Alcohol Intake Before Bed
Obviously, drinking caffeinated coffee or tea right before bed will boost energy and deter sleep. It’s recommended that you stop consuming any caffeinated beverages six hours before bed. Drinking alcohol before bed also negatively impacts your sleep and hormones, and can lead to sleep apnea, snoring, and disrupted sleep.
Eat Sleep-Inducing Snacks
There are plenty of foods you can snack on before bed to help you fall asleep. Walnuts, cherries (or cherry juice), and low sugar, whole-grain cereal are just a few tasty options.
Consider Supplements
Melatonin is the most common sleep-inducing supplement—it’s available behind the counter at most grocery stores and pharmacies. At 501 Pharmacy, we offer Life Extension, Nature’s Truth, and Nature’s Bounty brands! ZzzQuil (or NyQuil if you’re feeling under the weather), magnesium, and glycine are other good options.
May your nights be filled with the deepest and most delightful of sleep! Visit our pharmacy’s online over-the-counter inventory for a full list of sleep aids and more.
