A recent study shows a new link between sleep, inflammation and cardiovascular health. A study funded by the National Heart, Lung and Blood Institute sheds light on a new pathway of inflammation response involving a brain hormone, bone marrow and blood vessels. Cardiovascular disease is the leading cause of death in American men and women, according to the Centers for Disease Control and Prevention.
This new study reaffirms that getting a good night’s sleep is one of the most important things that we can do for our health, especially if we already have cardiovascular issues or if those issues run in our families. We need between 7 to 9 hours of sleep per night, but, according to the CDC, 35 percent of U.S. adults report having trouble sleeping that amount. Here are some tips to get a better night’s sleep.
Limit caffeine
Caffeine can be a great pick-me-up, but consuming caffeine later in the day can interfere with our sleep. I suggest to stop consuming caffeinated drinks around noon.
Swap coffee for matcha
Coffee is many people’s preferred caffeine source, but replacing coffee with this powdered green tea can be just as good, if not better. With matcha you consume the whole powdered leaf. That means you are consuming more of the health promoting properties associated with green tea, but more importantly, you are consuming the leaf’s natural fiber content. The fiber slows down the way caffeine is absorbed and leads to a longer, more sustained energy boost.
Total darkness
Block out any lights on devices with stickers and try to get your bedroom as dark as possible when you are sleeping. If that’s not possible, try using a sleep mask. Studies have shown an increased production of the sleep hormone melatonin in participants wearing a sleep mask.
Stick to a sleep schedule
Going to bed and waking at the same times every day can do wonders for our sleep patterns. Get a sleep tracker for your smartwatch or smartphone and use it to watch the nights that you get your best sleep. Try to recreate the sleep and wake times of those nights as often as possible.
Try calming teas
There are many non-caffeinated herbs that can help promote a good night’s sleep. Herbs like chamomile, passionflower and valerian make some of the more well-known nighttime teas, but calming adrenal supporting herbs, like holy basil and ashwagandha, are becoming more common in sleep supporting teas. If tea isn’t your thing, look for an adrenal supporting sleep formula in a capsule.
Studies like this show us that sleep is very important to our overall health and we need to be proactive in getting a great night’s sleep as often as we can. Hopefully, these tips will lead to a better sleep schedule and will help you feel refreshed and ready for your day as well as protecting your overall cardiovascular health.
Travis Lemon is a certified herbalist and co-owner of Tulsi at The Market in Huntington. He has worked in the natural health and wellness industry for over 14 years. He can be contacted at travislemonmh@gmail.com.