How to get better sleep without sleeping pills!
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
how to get better sleep
How to get better sleep
How to get better sleep bothers one out of every three people. In fact the older you get, one out of every two people are asking that question. The sandman will more likely come if you establish a daily sleep routine. Get up the same time ever morning, and go to bed the same time every evening.
Your bedroom
Make your bedroom free of clutter, and a relaxing, peaceful place. Make sure your drapes or better yet blinds are closed so that no light will come in. The light could be that from the moon, the stars, and lightening from a storm. Your bedroom should be a soft color, nothing bright to stimulate. Soft colors relax. Your mattress should not be older than seven years, and your pillows should be comfortable for you. If you sleep on your side, put a pillow between your knees, if you sleep on your back put a pillow under your legs. You could put on white noise in the background, something like the sound of ocean waves.
Right before bedtime
Right before you go to bed, try a warm bath. If you are not a bath person, try to relax through meditation exercise. If you do not want to meditate, try simple deep breathing exercise for ten minutes. Clear you mind of the day, and concentrate on your breath, breathe in for five seconds, hold for five seconds, and blow out for five seconds. Doing this makes you feel more at peace.
Skip these things for better sleep
Caffeine as found in chocolate, coffee, and certain pop, is a stimulant, so avoid it after 2pm, for people who have trouble sleeping. As you get older, you get more sensitive to caffeine’s effects. Skip alcohol as it will only give you light sleep and allow you to awaken more often. Alcohol can impair your breathing at night. Last but not least, avoid big meals right before bedtime. Your full stomach will keep you awake longer, and it may disrupt sleep. A light snack before bedtime allows to stave off hunger pangs. Might I suggest a glass of warm milk, or some cheese and crackers.
Eat serotonin rich foods
Serotonin helps you feel calm and promotes sleep. A couple of kiwis before bedtime (1 hour) can make you sleep longer and better. It can promote REM sleep due to the serotonin level. Drinking tart cherry juice from concentrate one quarter cup will help promote sleep. Other serotonin foods include, bananas, sour cherries, pineapples, and tomatoes. Tyrptophan an amino acid help produce niacin which then produces serotonin. So consuming tryptophan containing foods will help you get better sleep. These foods include popcorn, oatmeal, nuts, egg whites, peanut butter, vegetables, fruit, whole grain crackers, and bread, turkey, and cottage cheese.
Why sleep is important
Sleep has many medical benefits. Did you know that a good nights sleep improve your blood sugar control? Sleeping can benefit those people with Type 2 Diabetes. Lack of sleep puts you at risk to driving a car, makes you have trouble thinking and focusing. It can increase your likeliness of falling, and it makes you cranky. Sleep helps keep you blood pressure normal and helps with hormones that fight infections. How to get better sleep has never been more essential!