Avoid alcohol before bedtime. Many people think drinking alcohol makes them sleepy, but it leads to increased waking up during the night and can interfere with the REM cycle causing what sleep you do get to be of poor quality.
Get in a Routine
Routine can make a huge difference when it comes to sleeping through the night. One of the ways to create routine around sleep is to come up with your own bedtime ritual. Whether you take a warm bath with aromatherapy oils, read something soothing, meditate, or drink a warm glass of milk, taking the time to intentionally create calm and peace before you go to bed will help you sleep better at night. Start at least ½ an hour before bedtime doing your winding down routine. Having a bedtime routine helps prepare your body for knowing that it is now time for sleep.
Digestion requires a lot of energy, and eating a heavy meal right before bed can definitely interfere with sleep. Not only will a heavy meal keep your body awake and working, you may also suffer from symptoms of indigestion like acid reflux, stomach discomfort, gas, or bloating. Instead, focus on eating a light and healthy dinner at least one hour before bed. To assist your body with digestion, you may also want to supplement your meal with extra enzymes.
Douse the Lights
A dark room makes it easier to go to sleep. Light blocking curtains or shades are one way to darken a room, but some people prefer to use an eye mask. When looking at light don't forget to consider blue light, such as the kind from smart phones, television or PDAs. Research has shown this type of light interferes with natural sleep.
Stop Clockin' Time
Some people constantly look at their alarm clock when they are experiencing problems sleeping. This increases their stress thinking about how much time they have left until the alarm goes off and worrying even more about not being able to go to sleep. If you are one of those that can't stop watching the clock, turn it around or hide it from your sight.
If you are a coffee drinker, stop drinking it by noon as caffeine can prevent good quality sleep. Even if you are not a coffee drinker, other foods or medicines that contain caffeine can cause you sleepless nights, so be aware of anything you consume that has caffeine in it.
Natural Solutions Supplements
- Chamomile can be a useful herb in relaxing the body before going to sleep. Drinking a cup of chamomile tea before bedtime can be part of establishing a nighttime routine and a signal to the body that it is time to start preparing for sleep.
- Bifidus is one the friendly forms of bacteria that live in your large intestine. This form of bacteria not only helps you with digestion, but also produces the calming and soothing B-vitamins that can help you relax and wind down at night. It is also present in mother's milk as well as in the birth canal during birth. On a mental-emotional level, bifidus is linked with feelings of self-esteem, as well as feeling supported and nurtured in life. All of these factors combined make bifidus a perfect natural solution for those who have problems sleeping.
- Another bluegreen algae supplement that can help people with sleeping problems, especially if the problems arise from fatigue, is one that gives natural nervous system support with its combination of three revered mushrooms, Lion's Mane, agarikon, and cordyceps, blended with standardized American ginseng (Cereboost®), resveratrol, and bluegreen algae.
So stop counting all those sheep! Instead try developing a bedtime routine, get rid of all the lights, stop watching the clock, watch what you eat and drink before bed and add some foods and supplements that promote sleep. These tips may help sleep problems become a thing of the past for you and help you get the good quality sleep you need to stay healthy.
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