Getting a Sound Nights Sleep
A healthy lifestyle includes a healthy sleeping pattern, and todays pace of life often deprives our bodies of this much needed rest time. Here are some helpful tips on how to avoid sleepless nights, and how to improve the quality of your sleep.
What NOT to do before bed
Pre-bed Pig Out
Eating a large meal before bed will definitely delay sleep. The body must continue to digest the meal, even if you decide its bed time, and lying down can cause the stomach acids to flow back into the oesophagus. This is called reflux, and can be extremely uncomfortable, making sleep difficult.
Watching television in bed stimulates a number of senses, and can cause you to start thinking about all sorts of things when you try to sleep. Reading or meditating is better relaxation methods to try before bed.
Work and Study
Taking work and study to bed is sure to get the mind racing and can increase stress levels. These activities should take place in another room, so you are able to leave and enter the serenity of the bedroom.
Having Important Discussions
The bedroom should never be the place to discuss important issues with your partner. Heated conversations can lead to the release of stimulatory hormones, making it near impossible to sleep afterwards.
Foods to Help Promote Sleep
Cherries contain Melatonin, a substance involved in sleep
Turkey and Soy Increases the bodies production of
serotonin, which promotes relaxation
Chamomile Tea induces relaxation
Bananas and Whole grain cereal Increases levels of
tryptophan, a sleep promoting amino acid. The carbohydrate
component in cereal also increases the amount of tryptophan
that reaches the brain to assist with sleep promotion.
Nuts Cashew nuts are high in magnesium, a muscle relaxant
Beef, Chicken and Fish Contain iron and B12. Those
deficient in these may suffer restless legs, inhibiting sleep
Other Sleep Promoting Ideas
Lavender Helps to ease anxiety
Acupuncture Can help those with severe insomnia
Music Listening to relaxing music in bed can help promote
Relaxing Images Picturing yourself in relaxing tranquil
situations can ease the mind and promote sleep
White Noise Sudden noises can cause restless sleep and
even waking. Having a low, constant sound, such as that of a
fan, in the bedroom can give your brain something constant
to focus on, and can drown out outside noises, and your own
Finally- eat healthy, exercise and relax before bedtime.
Added to site on : Thursday, 22 July 2010