|
Struggling with sleeplessness and poor sleep quality takes its toll. Seek help with insomnia and get the rest you need to feel refreshed and ready to meet each day with energy. The following tips will help you to fall into a deep sleep night after night.
Ease off on the alcohol. Limit the amount of alcohol you consume during the day, especially in the evening. Alcohol can affect the quantity and quality of your sleep because it naturally suppresses melatonin, the chemical released in your brain that causes drowsiness. A half glass of wine at dinner should be sufficient, but then opt for sparkling water or a virgin drink for the rest of the night.
Reduce your java intake. If you are having trouble sleeping, stop drinking coffee. Coffee boosts alertness, stress hormones, and elevates blood pressure and heart rate which can interfere with sleep. A cup of coffee in the morning can actually affect you all day long, up to 14 hours. For women with increased hormones in their body (due to contraceptives, ovulation, menstruation or pregnancy) it can take longer for caffeine’s effects to wear off. Substitute a cup of green tea in the mornings in the place of coffee. Green tea contains enough caffeine to give you the boost of energy you need to jump start the day, but contains significantly less quantities of caffeine than coffee and will wear off before bedtime.
Sleep in coolness. Your bedroom should be between 54 and 75 degrees F, not too hot but not cold either. Cool temperatures help your body to drop its core temperature, which is necessary in order to fall asleep. You can also help to control your body temperature with air circulation and layered light blankets. You should always keep your hands and feet warm however, as warm appendages’ blood vessels dilate and release heat from your body.
Store up on Carbohydrates. Incorporate carbohydrates into your dinner every evening. Carbohydrates are known to boost the amino acid tryptophan in your body which induces sleep. It is important to eat dinner about 5 hours before you go to bed to give your digestive system time to work and then calm down for the night.
Light exercise. Going for a casual stroll or relaxed swim 2 - 3 hours before going to bed can cause drowsiness and help you to sleep. Make sure your exercise is light and doesn’t increase your heart rate too much. Working out intensively before sleep actually increases alertness and reduces sleep quality.
Have a Bedtime Routine. Our bodies respond well to rituals, so teaching your body how to wind down and prepare for sleep is essential. You should have at least an hour before bed to wind down. Spend the first 20 minutes finishing things up and preparing for the next day. Spend the next 20 minutes getting ready for bed by brushing your teeth, changing into pajamas, etc. Spend the last 20 minutes relaxing and winding down by writing in your journal, reading a book or watching a TV show.
|
