Difficulty sleeping, or insomnia, can be a real problem. It can lead to a decrease in your abilities throughout the day and may also lead to more serious health problems or even depression.
There may be many factors that are leading to poor quality of sleep. Some Common problems resulting in sleepless nights are stress, diet, and exercise.
Here are some tips that can help get you back to bed and waking up refreshed.
Diet: A well-balanced diet low in refined sugar, caffeine, and fats can help you sleep better. Be sure you are getting plenty of water throughout the day as well. Have a cut off time for water if you are waking up to use the restroom. New studies are reporting that people with the healthiest sleep patterns have the most varied diets. Here are some nutrients that can help you sleep:
Lycopene- papaya, tomatoes, grapefruit
Selenium- found in fish (tuna, cod) and nuts, barley, and turkey
Vitamin C- found in pineapple, citrus fruits, broccoli, and kale
Carbohydrates- easily digested carbs four hours before sleep helped people fall asleep faster in recent studies. Try rice and cereal.
Avoid caffeine and other stimulants (nicotine) after noon if you are having problems sleeping.
Be careful when eating too close to bedtime. Spicy, complex meals, or ones high in alcohol may keep you up and disrupt your sleep cycle.
Make a Sleep Plan: Take these steps to turn down and prepare your body and mind for sleeping.
-Take a warm bath two hours before sleep. This can lead to improved sleep.
-Turn lights off, or down, to get ready for sleep. This can help release melatonin, which helps you sleep.
-Have a routine for bed. Brush your hair and teeth, set the alarm, and so on. This will help your brain realize it is time for bed.
-Turn off your electronics. Keeping the TV on or texting can increase the amount you toss and turn.
-Wear socks or add blankets if you are getting cold in your sleep. This will help improve your circulation and keep you asleep.
Studies have shown that acupuncture can help decrease anxiety and increase the melatonin in your body. Acupuncture can be great for people who experience poor quality sleep. It can help you de-stress and let your nervous system relax.
Chiropractic adjustments can help take stress off your body’s nervous system. It can also help your body function at its optimum level without interference. Consult your chiropractor to see if chiropractic care may be able to help you.
Completing a difficult or strenuous workout right before bed can keep you awake. Be sure to exercise at least three hours before bedtime so you have time to relax again before bed. Be sure to work out on a regular basis to help keep your body healthy.
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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.