Everyone knows that sleep is important to maintaining a healthy lifestyle, but for many, sleep is not so straightforward.

Sleep Helps Reduce Stress

When we’re sleep deprived, our body launches into a state of stress. This can cause your blood pressure to spike and stress hormones like cortisol to be released. It also makes it more difficult to fall asleep.

Sleep Sharpens Your Memory

Memory consolidation takes place during periods of deep sleep, and is crucial for our brain to adequately examine and retain information. If your memory’s been feeling a little foggy, try getting a few nights of decent rest and you’ll find yourself feeling refreshed and renewed.

Sleep Combats Illness and Infection

When our bodies are running on empty, our immune system doesn’t have the fuel it needs to fight off infections. This is why people who sleep less tend to get sick more often. Some studies have even linked a lack of sleep to certain types of cancer.

Ways to Reap the Benefits

4-7-8 Breathing Method

Exhale completely through your mouth and make a “whoosh” sound. Close your mouth, and inhale through your nose while mentally counting to 4. Hold your breath, and mentally count to 7. Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8. Repeat until your body feels calm.

Eat High Fat Meals Before Bed

Studies have shown that high carb meals can affect your sleep and deep sleep cycles. Choose a high fat meal as your last meal before bed which can promote a deeper and more restful nights sleep.

Sleep Enhancing Supplements

When in doubt, turn to the help of Mother Earth, meaning whole food all natural supplements can sometimes be the best choice.

• L-theanine is an amino acid with sedative properties. A dose of 400 mg per day can help.

• Magnesium helps activate the neurotransmitters responsible for sleep. a dose of up to 500 mg per day can help.

• Chamomile and Valerian Root help ease anxiety and reduce stress. Best in the form of tea before bed.