How To Improve Your Sleep Habits

When we get a good night’s sleep we feel more energized, focused, and calm. As an added bonus, our bodies release hormones that fuel our mental energies, boosting our focus and allowing us to be more productive.

Sleep helps us get your mental and physical energy levels back in balance. If your sleep isn’t right, you can’t do your work, you can’t focus and you can’t do a lot of other things — and you likely look tired at work and school. The way you’re sleeping is a big indicator of how things may be going for you. You want to sleep right at the right time for optimal health. Sleep disorders are often one of the symptoms of mental or physical illnesses, so it’s important to get your sleep right. Good sleep habits will keep you sharp, focus and improve your energy levels.

This is Part 2 of a 3-part article. Previous articles in this series: What Can a Sleep Study Tell Us About Your Mental Health?

7. Getting Enough Water When you don’t get enough water, you’re left dehydrated while your metabolism slows down and you can feel tired and fatigued. In a short period of time, you may find that you’re thirsty, your skin begins to itch and your eyes hurt more than usual, or you feel dizzy or have muscle cramps. These symptoms are often the result of dehydration–a health condition that occurs when your body cannot keep up with the amount of water you lose through sweating and urine. A healthy body needs about 2 liters (20 oz.) of water a day. Your stomach needs about 2.2 liters (60 oz.) of water, but the amount of liquid it produces is usually not enough to replace the water that you lose through sweat. Your urine can produce up to 0.9 liters (40 oz.) of water per day but a small amount is always released in your urine when you have fluid-deprived muscles. If you’re dehydrated enough that you’re peeing a lot or when your body can’t produce enough urine and/or sweat, you should see a doctor to get it checked out. You can’t do much to increase the level of water in your body though, because you’ll eventually die. You can however be sure to drink at least 8 to 12 glasses of water daily.

6. Getting Enough Vitamin B1 Your body relies heavily on vitamin B1, a B-complex vitamin, for energy. Many adults also need to get B-1 to prevent anemia, which is caused by low blood levels of vitamin B-1. In addition to vitamin B1, there are a number of other vitamins that help you to stay good and healthy. Vitamin C is essential for healthy skin, but also to help your body to absorb fat-soluble vitamins like vitamin B-6 and thiamin. It also helps with digestion and nerve function. Vitamin D helps support calcium absorption, which helps to reduce pain and swelling by keeping calcium in your bones. As mentioned in part 1 of this series, Vitamin D deficiency or insufficiency is strongly linked to heart disease and stroke. The other vitamins listed here are important to your overall wellbeing, but are also important for maintaining your immune system. When this complex supports your body properly, you don’t get sick. 

5. Getting Enough Vitamin B5 Vitamin B5 helps maintain your mood and keep you happy. The body can only absorb and process 25mg or so of vitamin B5 from food and about that much when you supplement with it. In order to get enough vitamin B5, you don’t need to eat a lot of vitamin rich foods like leafy greens, berries, and other leafy greens. You can make your own vitamin B5 by taking a B vitamin supplement that provides 5-MTHFR, which is a version of MTHFR that the body makes and will process properly.