Some people attempt to hack it. Others aim to avoid it. And others would prefer to do it all day long.
Whether your sleep woes are due to stress, anxiety, chemical imbalance, young children (my biggest problem), nutrient deficiencies, or poor sleep hygiene, the impact is the same...
Lack of sleep contributes to an array of adverse health outcomes, like weight gain and obesity, heart disease and stroke, depression, impaired immune function, and impaired focus and performance.
Alarming, I know. (And if you're already struggling to sleep, that alone can keep you up at night...)
So let's dig a little deeper:
How much sleep is considered adequate for long-term health?
The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommend adults get at least 7 hours of sleep each night. That recommendation increased to 8-9 hours for people over 60.
A few bad nights aren't the concern — it happens to all of us. Long-term health issues arise from consistently falling below the recommended amount.
If you struggle with getting enough sleep, here are a few techniques that could help:
- Engage in at least 30 minutes of aerobic exercise per day, but avoid intense exercise less than 3 hours before bed.
- Stick to a sleep schedule, going to sleep and waking up at similar times of the day. Create a restful environment by minimizing light and noise, avoiding screens, and maintaining a cool temperature.
- Add Aminos and Magnesium-rich foods, Use 6AM Run in correct order (See our “Cheat Sheet”) with additional Aminos, which can help relax the body and reduce symptoms of insomnia.
But of course, getting enough sleep isn't the only tool you have for increasing your health span..