Having trouble sleeping? Try the following tips for a restful slumber.
1. Eat on time.
Try not to munch on any snacks three hours before bedtime. Eating a heavy meal prior to bed guarantees a bad night’s sleep.
2. Time your carbs.
Eat most of your daily intake of carbohydrates in the evening. Remember to cut out the white breads, flours, rice and potatoes.
3. Ditch the diet.
Eating too few calories or nutrients actually increases cortisol and wakes you up in the middle of the night.
4. Write your worries down.
One hour before bed, write down the things that cause you anxiety. Make plans for what you might have to do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep.
5. NO light.
Create total darkness and quiet. Consider using eyeshades and earplugs.
6. Avoid caffeine.
A big cup of coffee or another caffeinated beverage may seem to help you stay awake, but actually makes your sleep worse. Avoid any caffeine intake after 3 in the afternoon.
7. Make sure your alarm clocks are heard, but not seen.
The alarm clock should be in your bedroom to wake you up in the morning. Anxious glancing followed by calculating and then ruminating about “when will I get to sleep” or “how many hours of sleep do I have left” is a major cause of insomnia. If you’re having trouble getting to sleep, put that clock where it can be heard but out of sight.
8. Sleep in a quiet room.
If you’re having trouble falling or staying asleep, it could be the noise. In any case, most of us need quiet to sleep. The remedy can be as simple as a good pair of custom earplugs or getting your spouse to see someone about that snoring.
9. Check your mattress.
An old mattress can be a source of poor sleep. Most mattresses should be changed after seven years. With the new memory foam and air number mattresses, you can customize the degree of firmness to your comfort level.
10. Eat sleep-promoting foods.
Snacks that are high in tryptophan such as dairy products, cheese, nuts, seeds, and grains, when combined with complex carbohydrates such as whole-wheat toast or crackers, can encourage the onset of sleep. Try incorporating these foods into your diet for a good night’s sleep.
Source: Mind Body Green, NutriLiving