Consistent, ample, and quality sleep is vital to good health. Sleep not only protects the body from disease and illness, but it can improve brain function throughout the day, level out mood, and support fat loss.
What can you do to help your family get the rest it needs?
In our intensely stimulating world, it can be difficult to wind down at night and fall asleep. Try these steps to increase the quality and quantity of your sleep:
-Turn off all screens 1 hour before you go to bed.
-Keep phones, tablets, screens, and computers out of bedrooms.
-Buy a digital alarm clock, instead of using your smartphone to wake up.
-If, for security purposes, you must be reachable by smart phone when you are sleeping, place it within earshot but out of reach.
-Dim lights in the evenings.
-Gently stretch or meditate before going to bed.
-Busy mind? Write down thoughts in a bed-side notebook and leave them there until the morning.
-Try a calming beverage before bed, such as a cup of hot herbal tea.
Try This Turmeric Drink to Improve Sleep Quality
This calming turmeric drink is an inexpensive, easy, and natural aide in winding down for sleep. Traditional “bedtime teas” can contain hidden supplements that might interact with a wide variety of medications in an unpredictable manner. With this drink, you don’t need to worry (and you get the added bonus of consuming a natural substance (turmeric) with healthy anti-inflammatory properties). Make a large batch of this spice mixture so you have a quick bedtime drink ready-to-go.
-6 tablespoons turmeric
-4 tablespoons ground ginger
-4 tablespoons ground cinnamon
-2 tablespoons nutmeg
-1 teaspoon black pepper
1. In a medium-sized bowl, combine all of the spices until they are evenly distributed.
2. Transfer the spice mixture into a glass container with a well-fitting lid, and store at room temperature, out of sunlight.
3. When you are ready to serve, heat up 1 cup of milk or a milk alternative in the microwave, add 1-2 teaspoons of the spice mixture. Sweeten with honey or another type of sweetener (in moderation) to taste. Combine well with a fork or whisk. Enjoy 30-60 minutes before going to bed.