With overscheduled days full of early-morning conference calls and endless to-do lists, it’s impossible to avoid the stress that comes with working hard. Hand-in-hand with all that pressure, a lack of quality sleep can lead to aches and pains, stiffness, sore muscles, tingling or numbness in your extremities, general fatigue, as well as an increased risk of getting sick. If you’re stressed and experiencing trouble sleeping, these tips can help ensure you’re getting the rest you need to improve your sleep health.
3 Steps Toward Better Sleep
(Family Features) With overscheduled days full of early-morning conference calls and endless to-do lists, it’s impossible to avoid the stress that comes with working hard. Hand-in-hand with all that pressure, a lack of quality sleep can lead to aches and pains, stiffness, sore muscles, tingling or numbness in your extremities, general fatigue, as well as an increased risk of getting sick.
According to the National Sleep Foundation, the average adult needs 7-9 hours of sleep a night. In fact, a survey by Mattress Firm showed a correlation between stress and those who receive less sleep than recommended.
Twice as many stressed people get fewer than five hours of sleep each night compared to those who are not stressed. What’s more, those who are stressed are five times more likely to experience insomnia at least once a month.
The proper amount and quality of sleep can have a dramatic impact on your life. If you’re stressed and experiencing trouble sleeping, these tips from the sleep experts at Mattress Firm can help ensure you’re getting the rest you need to improve your sleep health.
Minimize technology use before you head to bed. The survey found that quality of sleep is negatively impacted because of stress-induced technology use. For example, those who are stressed are 60 percent more likely to watch TV an hour before bed, more than twice as likely to post to social media an hour before bed, twice as likely to check email an hour before bed and more than 40 percent more likely to sleep with their phones next to their beds.
Ensure your body is getting adequate support. What felt comfortable to sleep on eight years ago may not provide the support your body needs today. Your weight, pressure points, ailments, etc. can change over the course of time, so it’s important to check the mattress tag. If it’s more than 8 years old, it is time to replace it. Another way to make sure your body has the proper support and alignment is to figure out your sleep position and select the right pillows to support your body. This can help alleviate tossing and turning, and provide a more comfortable night of sleep.
Avoid nighttime snacking. About 24 percent of extremely stressed people indulge in a snack an hour before bed, according to the survey. There are many food and drink options that encourage a good night’s sleep more than others, such as tryptophan-rich foods like dairy, nuts and seeds, bananas, honey and eggs. Conversely, foods and medications with caffeine and foods with high-fat content should be avoided. The foods you choose are important, but also pay attention to the timing of when you eat and drink. Even fighting stress with an afternoon espresso can affect your ability to sleep hours later when your head hits the pillow.
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(BPT) - Adults today are constantly searching for balance in life. While balance can be broadly defined, in simple terms it is rooted in equal proportions. The human body demands an equilibrium in order to sustain proper mental, physical and spiritual health. But, achieving balance can be difficult when everyday personal and environmental stresses (such as work, poor diet, harsh sunlight and pollution) expose the body to cell-damaging oxidative stress.
The obstacles to reaching balance are only growing due to shifting lifestyle choices. Today’s adults are active and trying to cram more into a 24-hour day than ever before. In fact, fatigue is a common issue for working adults.
Meanwhile, an increasing number of adults are not getting the nutrients they need to keep their bodies properly fueled to meet the demands faced in a single day. In fact, according to a survey from Instantly, more than 53 percent of Americans skip breakfast at least once a week, while 12 percent never have breakfast at all. The World Health Organization recommends eating at least 400 grams, or five servings, of fruits and vegetables per day, but approximately 75 percent of people worldwide fail to meet that minimum recommendation, creating significant nutrient gaps.
Let’s face it, it can be tough to eat a healthy and well-balanced meal morning, noon and night. For that reason alone, supplements, which fill in nutrient gaps, can ensure you get the right quantities and varieties of nutrients your body needs. Supplements are becoming a critical part of the everyday routine for those looking to do it all and still ensure optimal nutrition. When you incorporate the adequate amounts of vitamins and minerals into your diet, particularly plant-based supplements that add phytonutrients, you can easily fill nutrient gaps and achieve optimal nutrition. By following a few easy steps, you can be on the path to achieving balance.
Educate yourself on your body’s needs
The first step in achieving nutritional balance is understanding the nutrients your body needs to function properly. Knowing what phytonutrients are, and the health benefits associated with them, is key. Phytonutrients are nutrients found in fruits, vegetables and other sources. They are associated with a variety of health benefits, such as eye, bone, joint and heart health, as well as supporting the immune system and brain health. Many phytonutrients are also powerful antioxidants that help fight cell-damaging free radicals.
Taking a multivitamin or multi-mineral supplement each day is a great way to fill in nutrient gaps. Amway’s Nutrilite Double X, for example, is a supplement that delivers a comprehensive and balanced range of vitamins, minerals and phytonutrients to help your body’s natural antioxidant defense mechanisms fight cell-damaging free radicals and support whole body health. Nutrilite Double X contains 12 essential vitamins, 10 essential minerals and phytonutrients from 22 fruits, vegetables and herbs sourced from plants grown on Nutrilite-certified organic farms and Nutricert-certified supplier farms.
The vitamin B family is made up of eight B vitamins, each of which helps your body form energy. Your body requires a regular supply of B vitamins in order to support energy-yielding metabolism. Most importantly, B vitamins need to be taken in the right amounts and at the right times. Amway’s Nutrilite Vitamin B Dual-Action supplement provides your body with an instant and extended release of B vitamins to create and sustain energy within the body. Knowing when to take vitamins and supplements and the right quantities you need is critical to achieving optimal health.
“Amway’s Nutrilite Double X supplement is strategically designed to provide key vitamins, minerals and phytonutrients your body needs,” said Steve Missler, Principal Research Scientist at Amway. “Together with Vitamin B Dual-Action, these two products help provide the body with the quality nutrients needed to function properly and maintain a healthy balance. However, as with all nutrition plans, it is important to consult with a medical professional or health expert to determine your specific nutritional needs.”
Achieve nutrient balance
When it comes to finding the right supplement, another tip is to look for third-party verifications of product quality. Nutrilite Double X and Vitamin B Dual-Action supplements are certified by NSF International, an independent, accredited organization that conducts rigorous tests to assure consumers that products contain what is stated on the label.
It is important to ensure that the supplement you choose is also gentle on your stomach. Starting your day with a healthy breakfast along with a supplemental source of phytonutrients and B vitamins can help ensure you get optimal nutrition throughout the day.
Achieving nutrient balance and fighting fatigue do not need to be uphill battles. Coffee and energy drinks can be effective for short-term needs, but are not the solution. There are many ways to proactively supplement your diet with the nutrients you need and to help fight fatigue before it begins. Supplements are an easy, safe and effective way to ensure you get enough vitamins, minerals and phytonutrients, while also ensuring you get the right B vitamins to help fight fatigue. Jump start your day with essential phytonutrients and B vitamins and help your body endure your active life.
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