Better Sleep On A Budget

According to Dr. Natasha Turner, author of The Hormone Diet, poor sleep interferes with our hormonal balance, appetite control, and fat loss. And, lack of sleep also contributes to inflammation.

Consider the following tips:

• Make your room as dark as possible. You should not be able to see your hand in front of your face. Alarm clocks should be turned away and blackout curtains are recommended. Studies have shown that even a small amount of light can cause a decrease in melatonin levels, which affect the quality of sleep.

• If you go to the bathroom at night, keep the lights off or use a night light. Even brief exposure to light can shut down the melatonin production that is essential for a good night's sleep.
  

• Be aware of electromagnetic fields (EMFs) in the bedroom--they can disrupt the production of melatonin and could increase the risk of cancer. EMFs are emitted from digital alarm clocks and other electrical devices. These items should be kept at least three feet away from you.

• Choose comfortable, soothing bedding. Organic cotton linens that are free of harmful dyes and toxins are highly recommended. According to Dr. Turner, all-white bedding is very soothing and welcoming after a long day of sensory overload. Make sure that your bedding keeps you warm but doesn't overheat you. In the winter, use a light duvet; in the summer, a thin blanket with a sheet will suffice.

• Keep your bedroom cool but not cold. No matter how chilly the weather gets outside, your bedroom temperature should be no warmer than 21 degrees Celsius. The body needs to cool at night to ensure the proper release of melatonin. During the summer, be very careful with your air conditioner. Research has shown that over-air conditioning can cause weight gain.

• Avoid using a loud alarm clock. Waking up to the blaring wail of an alarm clock can be a shock to your body.