How to Improve Sleep Quality With These Two Tips

Available for Interviews: Saundra Dalton-Smith, MD

Dr. Saundra Dalton-Smith is an internal medicine physician, a work-life integration researcher, and an international expert on the mind-body-spirit connection. She is also an international speaker and bestselling author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity.

Dr. Dalton-Smith was recently published in Shape Magazine on how to feel less sleep-deprived and more rejuvenized when we wake up in the morning. Here’s another story angle on the topic.

What Dr. Dalton-Smith  Can Say in an Interview on Sleep:

New studies are now proving that sleep is absolutely critical for good health.

For example, one study in 2017 found that lack of sleep could produce effects similar to being drunk!

“We discovered that starving the body of sleep also robs neurons of the ability to function properly,” said the lead researcher. “This leads to cognitive lapses in how we perceive and react to the world around us.”

The longer you go without proper sleep,
the more impaired you’ll be.

After 48 hours without sleep, you may experience “microsleeps”—brief periods of time when you’ll blackout for up to 30 seconds. After 72 hours without sleep, you may begin to hallucinate.

If you’re over 30, I doubt you’re pulling all-nighters anymore. But the point remains. . .

Quality sleep is critical for both peak performance
and long-term health.

This is because your body regenerates itself while you sleep. It repairs cells, rebuilds muscle, and records memories. So if you’re not getting enough quality sleep, your body—and your mind—will not function as well as they should.

Worse, lack of sleep could lead to poor health and even disease. The CDC says that insufficient sleep is linked to type 2 diabetes, cardiovascular disease, obesity, and depression.

Sleep is really, really, really important. So if you’re having trouble sleeping, then it’s critical for both your immediate and long-term health to do what you can to solve your sleep problems.

Two Easy Ways to Improve Sleep Quality

1. Meditation

Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind-Body Medicine, says that sleep disorders are closely tied to stress for many people.

It follows that if you can release that stress and relax your mind and body, it will help you fall asleep and stay asleep.

One of the best ways to release stress is meditation. In fact, a study published in JAMA Internal Medicine found that meditation helped to fight insomnia and improve sleep.

Most people shy away from meditation because they think it involves sitting still, emptying their minds, and thinking of nothing.

This is why a guided meditation can be a powerful tool for stress release. Guided meditation provides calming instruction to help you control your breathing, lower your blood pressure, and reduce stress.

2. magnesium Supplement

Sometimes sleep problems aren’t caused by stress, but rather because of a magnesium deficiency.

Magnesium is often called the “sleep mineral” because it has a calming effect and regulates the hormone melatonin, which controls your sleep cycles.

Simply getting enough of the right kinds of magnesium daily can have a profoundly positive effect on both the amount and quality of sleep you get.

But it turns out that up to 80% of Americans are magnesium deficient. This is a BIG deal because magnesium is involved in 300+ processes and chemical reactions inside your body.

Maybe this is why a 2020 article published on MSN concluded that “there’s one supplement that most Americans could benefit from adding back into their regimen: magnesium.”

When you’re not getting enough of the right kinds of magnesium, it’s not just your sleep that suffers:

      • You might experience more stress and anxiety.
      • You might struggle to lose weight.
      • You might have low energy.
      • And your muscles might take longer to recover after you exercise.
ALL of these things (and more) are linked to insufficient magnesium levels!

Naturally, if you bring your magnesium levels up, it has a powerful effect on the quality of your sleep AND your overall health. Energy levels rise, stress levels drop, and maintaining a healthy weight comes easier — just to name a few of the benefits.

 

Interview: Saundra Dalton-Smith, MD

Dr. Saundra Dalton-Smith runs a consulting and coaching business in Birmingham, AL that helps leaders and high-achievers reshape their views on change, communication, and self-care to optimize their personal and professional effectiveness. She is an international wellness expert and has been featured in numerous media outlets including Fast Company, FOX, MSNBC, Prevention, Psychology Today, Redbook, and Women’s Day. Dalton-Smith is also an international speaker, a CDC Wellness Series speaker, and hosts a podcast I Choose My Best Life. She is the author of numerous books including her newest bestselling Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, which includes ground-breaking insight on the seven types of rest needed to optimize your productivity, increase your overall happiness, overcome burnout, and live your best life. Over 100,000 people have discovered their personal rest deficits using her free assessment at RestQuiz.com. Learn more about her at: DrDaltonSmith.com.

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