Wake Up Refreshed

Simple ways to begin your morning

(Family Features) Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.

Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.

Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your thoughts away from negative and stress-inducing thoughts.

Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for 15-30 seconds.

Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.

Find more tips for starting your day on the right foot at eLivingToday.com.

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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.

Find more ideas for relaxing and achieving better sleep at dailydoze.com, and follow #WorkHardSleepHarder on Facebook, Twitter and Instagram.

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A Natural Sleep Aid

(Family Features) Difficulty sleeping is an issue that many people face, with 1 in 3 adults not getting enough sleep on a regular basis, according to the CDC. However, statistics show that many Americans are concerned about the effects that over-the-counter sleep aids might have on their bodies. Just two glasses each day of Montmorency tart cherry juice, a natural source of melatonin, a sleep-regulating hormone, is one way to help improve sleep quality and duration. Find more information at choosecherries.com.


 

Natural Sleep Solutions to Dream About

(Family Features) It’s no secret: Americans are desperate for sleep. In fact, the U.S. sleep aid market is expected to grow to $44 billion by 2020, according to data from Persistence Market Research. However, achieving better sleep may be as easy as changing what you eat.

A survey commissioned by the Cherry Marketing Institute and conducted online by Harris Poll in January 2017 among more than 2,000 adults suggests that Americans may be open to alternate sleep solutions. An overwhelming 83 percent of Americans would prefer to improve their sleep through diet rather than using over-the-counter sleep aids.

One promising solution that doesn’t require a trip down the pharmaceutical aisle: Montmorency tart cherry juice, which has been scientifically studied for its ability to help improve sleep quality and duration. Montmorency tart cherries are one of the few food sources of melatonin, a sleep-regulating hormone.

“Melatonin plays a big role in the sleep equation,” said Dr. Michael Breus, a nationally renowned sleep expert. “Without it, our bodies aren’t triggered to regulate the sleep cycle and therefore, we can’t get the rest we need. One simple, delicious and natural way to incorporate melatonin into your sleep routine is with Montmorency tart cherry juice. Research has shown adding two glasses of Montmorency tart cherry juice to your daily routine can improve your sleep quality and duration.”

A growing body of research suggests Montmorency tart cherry juice may help with sleep-related concerns, such as:

• Improving sleep efficiency
• Reducing the severity of insomnia and sleep disturbances
• Increasing sleep time

Tart cherries are available year-round in dried, frozen and juice forms at retailers across the country and online. For additional information, including more recipes like this soothing bedtime tea, visit choosecherries.com.

Tart Cherry Turmeric Bedtime Tea

Recipe courtesy of Kristina LaRue of LoveandZest.com
Prep time: 2 minutes
Cook time: 7 minutes
Yield: 2 cups 

• 1          cup Montmorency tart cherry juice
• 1          cup water
• 1/2       teaspoon ground turmeric
• 1/8       teaspoon freshly grated ginger
• 2          bags chamomile tea
• 1/4       cup frozen Montmorency tart cherries

1. In small pot or tea kettle, bring tart cherry juice and water to boil. Stir in turmeric and ginger, and pour over tea bags and frozen Montmorency tart cherries. Steep 5 minutes. Remove tea bags and drink warm, at room temperature or chilled.

8 Ways to Optimize Your Sleep

(Family Features) While a healthy lifestyle requires a balanced diet and exercise, sleep is another pillar of overall wellness that is both essential to your health and success, and often overlooked.

By simply making small changes to your daily routine you can improve your quality of sleep. Follow these tips from Dr. Sujay Kansagra, Mattress Firm’s sleep health consultant and director of Duke University’s Pediatric Neurology Sleep Medicine Program, and get on your way to better rest and a healthier life.

1. Manage your sleep time. Rather than trying to accomplish everything on your to-do list at the expense of sleep, reverse your approach. As the average adult needs 7-9 hours of sleep each night, make sure to set aside the time needed for a full night of rest.

2. Stay on schedule. Try to keep your bedtime and wake time consistent on both weekdays and weekends. With time, your brain and body will acclimate to these set times, but until then, rely on an alarm – not only to wake in the morning, but to keep you from staying up too late at night, too.

3. Find a routine. A routine performed 20-30 minutes prior to bed every night can subconsciously ease your brain into sleep. Unwinding with a book, taking a warm bath or meditating are all ways to slow your mind and transition toward peaceful rest.

4. Brighten up the morning. Getting plenty of bright light in the morning helps keep your sleep timing on track, particularly if you wake up early. Make opening the drapes and blinds your first task each morning.

5. Ditch the clock. Fixating on the time can create stress and keep you up at night. Instead, set your alarm, turn your clock around and forget about the time.

6. Get moving. Research shows that exercise can act as a natural sleep remedy, often leading to a more sound slumber. However, if you exercise late and have difficulty falling asleep, consider moving your workout earlier in the day. The increase in body temperature from exercise tends to be prolonged, sometimes making it hard to fall asleep.

7. Kick the caffeine habit. Morning caffeine can linger in your system until it’s time to sleep. Coffee, tea, dark sodas and dark chocolate are the main offenders for most people.

8. Pay back debt. If you are chronically deprived of sleep, allow your body extra sleep time to make up for the loss. In these cases, even 8-9 hours each night may not be enough. Allow your body to catch up then commit to more consistent sleep patterns in the future.

Find more resources to help improve your sleep, including tips on how to purchase a new mattress, at DailyDoze.com.

Photo courtesy of Getty Images