Top Foods That Will Help You Sleep At Night
There are foods that can make you look younger, some foods have the ability to deliver more energy, while others can fight off diseases and keep you healthy. You may be surprised to know that there are also foods that can help you sleep better. Knowing the right foods to eat at the right time can improve your sleep quality. These are the foods that are perfect for people who have difficulty sleeping. Read More – How Long Should A Nap B
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
Bedtime Behaviors That Will Help You Sleep Better
Before we delve deeper into the foods that you should be eating for better sleep, let us look at some of the behaviors that can actually help you sleep. Try these behaviors every night for a more restful sleep.
Taking a Hot Bath
It is recommended to take a hot bath 2 hours before your bedtime and soak yourself in the warm tub for 20 to 30 minutes. When you take a hot bath, you raise your body temperature up to two degrees. After you’ve finished with your bath, the fast cool-down period begins and it will definitely relax and send you into a deep sleep.
Dim the Lights
Late in the evening, your body begins to release melatonin, which is a hormone that makes you fall asleep. However, it can only be released if it receives the right condition for sleep. One of these conditions is a dimly lit room, which can put you in the right mindset to sleep. You can install a dimmer switch so you can dim your lights every night.
Set Bedtime Routines
Having a routine every night before bed can condition your mind and body for sleep. Some of these routines may be laying out your pajamas on the bed, brushing your teeth, or brushing your hair. These actions or habits can tell your body that it is time to sleep and shifts the brain into sleep mode.
Coffee is one of the biggest stimulants that can keep you awake during bedtime. Avoid coffee if you want to have a restful sleep tonight. Shifting to decaf is also not recommended because it still contains caffeine. Another stimulant that should be avoided is smoking cigarettes. Some people have the habit of smoking before bedtime to help them relax. However, the nicotine and other chemicals in the cigarette can keep you awake by increasing your heart rate and your alertness level.
Turn Off All Electronic Devices
Many people have the habit of bringing their laptops, tablets, or smartphones to bed and chat with friends or check their e-mails before they sleep. The lit screens from these electronic devices act as a stimulant that can lower the quality of your sleep. It is recommended that you turn off all your devices, including the TV, and do something relaxing, like reading a book on a comfortable chair.
If your cold feet are keeping you awake at night, then just wear socks. At winter season, it can be difficult to sleep when your feet gets cold. Wearing socks under the covers can help improve circulation in your feet, which makes your more comfortable and puts you to sleep.
Minimize Intake of Food and Drinks Before Sleeping
Eating a large meal very close to bedtime is not recommended because it will only make your digestive system work at night, which makes it difficult to sleep. Alcohol is also a bad idea because it can disrupt your sleeping pattern and prevent you from having a deep, restorative sleep. Drinking lots of fluids or water before sleeping should be avoided because you will have to get up in the middle of the night just to urinate. This is common for middle-aged people and the elderly.
Top 10 Reasons Why You Can’t Sleep
Sacrificing sleep just because you need to finish a project or you want to party all night is a very bad habit. Sleep deprivation can be very dangerous for your health because it can increase the risk of developing serious diseases such as obesity, hypertension, type 2 diabetes, and heart attack. It is important to know the reasons why you can’t sleep so you can look for effective solutions for this problem. Here are some of the top reasons why it can be difficult for you to sleep at night.
Thinking Too Much
Thinking too much before sleeping can keep you awake at night. You may be thinking about your argument today with your husband, or you keep thinking about what you should have said to your boss this morning. All these thinking keep your mind busy and it is hard to refocus your mind to relax when your body is already conditioned to sleep.
Sleeping late and waking up late in the morning is not a good idea. This type of practice will throw off your internal body clock. You will be programmed to sleep past your bedtime and then it will be difficult for you to wake up the next morning when you have to go to work. You can fix this by not oversleeping even if you stayed up late last night. You can take a quick nap in the afternoon but not more than 30 minutes because this extended snooze will also keep you awake at night. Read More – How Long Should A Nap Be
Your Partner’s Snore
A snore can be very loud and it can even reach up to 90 decibels, which is as loud as a blender. The snoring of your partner can wake you up in the middle of the night. You can ask your partner to sleep in a side position or you can buy a special pillow that is made specifically to reduce snoring. If all of these do not work, you can just put earplugs that will stay in your ears as you sleep.
Changes in Hormones
Women experience fluctuation of levels of estrogen and progesterone before and during menstrual period or throughout pre-menopause. This change in hormone can disrupt the sleep quality of a woman. Taking a hot bath before bedtime can relieve this problem. If you wake up because of cramps, you can take over-the-counter pain relievers.
Going to Bed Hungry
When you go to bed hungry, you are most likely to wake up with hunger pangs in the middle of the night. To fix this problem, you can have a high-protein snack before bedtime. Protein can keep you satisfied longer than carbohydrates or fat.
Too Much Clutter
A messy bedroom with a lot of clutter can affect your mind and create stress. If you are stressed because of what you see surrounding your bed, it will be difficult for you to fall asleep. It is proven that stress is the number one cause of short-term sleep problems like insomnia and waking up in the middle of the night. In order to avoid these sleep problems, you can start cleaning all the clutter in your bedroom. Eliminate all the stuff that is not related to sleep, so your brain will start to associate your room and bed as a place for sleep.
A Lot of Light In Your Room
Even if you turn off the main light in your room, the lights from your alarm clock, gadgets, DVD players, and the street light outside can interfere with your sleep. Even the smallest brightness can still enter your retina while your eyes are closed, which sends a signal to your brain to wake up. If you can’t turn off all these lights, you can just wear an eye mask. You can also block the outside brightness by putting up dark curtains.
Too Noisy or Absence of Noise
Most people cannot sleep when they hear a lot of noise from the television, radio, traffic, or loud neighbors. For some people, they cannot sleep when it is too quiet. Experts say that the inconsistency of sound and complete silence is the real cause why it is difficult for people to sleep.
Dust mites in your bed can leave a residue that can trigger mild to severe allergies. You cannot sleep if you have allergies. To eliminate dust mites, you should vacuum regularly or use linens that can block mites.
Dogs and Cats On Your Bed
If you let your pets sleep on your bed with you, then you are most likely to wake up at night. A survey has found that dog and cat owners admit that their pets usually disrupt their sleep every night.
Natural Remedies That May Help You Sleep Better
In this modern, fast-paced society, people are so busy that they are sacrificing sleep just to squeeze in more time for their daily activities. If they can’t sleep, most of them rush to the drugstore to buy over-the-counter sleep medications. For those who want a safer and more natural alternative to sleep medications, here are some of the best natural remedies that may help you sleep.
Magnesium and Calcium
Both these minerals have the ability to boost your sleep quality. When taken together, this sleep remedy becomes more effective. Magnesium can cancel out any potential heart problems that might arise if you only take calcium. The proper dosage is about 600mg of calcium and 200mg of magnesium. If it causes diarrhea, you can lower the dosage of magnesium.
Wild lettuce has certain properties that can calm and reduce anxiety. It can also treat headaches and muscle or joint pain. You can buy a wild lettuce supplement and take 30 to 120 mg before you go to sleep.
Hops is usually an ingredient for making beer. It has a calming effect that can help you fall asleep. It is being used as a mild sedative to treat anxiety and insomnia. You can take 30 to 120 mg before going to bed.
Use lavender as an aromatherapy to help you feel sleepy. The lavender spray is cheap and non-toxic, so you can spray it on your bed and pillow before bedtime. You can also purchase a lavender-filled pillow to enjoy its fragrant smell every night. Read More – Health Benefits of Lavender Essential Oil
Melatonin is the hormone that controls sleep. If you are suffering from insomnia, you can take melatonin supplements. Some experts recommend high dosage, but recent studies show that low dosage is more effective. Taking higher doses of melatonin may cause toxicity and increase the risk of depression and infertility. It is recommended to take 0.3 to 0.5 mg of melatonin before going to sleep.
Yoga or Meditation
You can do gentle stretching and relaxing yoga poses, followed by a simple meditation before going to bed. Do not try the ashtanga yoga, which is designed to energize the body. What you need is the relaxed and calming yoga. When doing your meditation, just close your eyes for 5 to 10 minutes and only pay attention to your rhythmic breathing. Read More – Yoga Poses For Anxiety And Stress
L-theanine is the amino acid that is found in green tea. It helps to maintain a calm alertness during the day and provides better sleep quality at night. However, green tea only has small amounts of L-theanine. It is much better to buy an L-theanine supplement which gives you pure L-theanine. You can take 50 to 200 mg before sleeping.
Valerian is a common sleep remedy for people suffering from insomnia. Studies have found that valerian is effective in improving sleep quality and speed of falling asleep. It is also most effective when used over a long period of time. However, a small percentage of people who use it actually feel energized and keeps them awake. If this happens, take valerian during the day.
20 Foods That Can Help You Sleep Better
Include these foods in your grocery list to improve the quality of your sleep. Also, remember to stop eating two hours before bedtime to give your tummy enough time to digest the food.
If you are dealing with menopause-related symptoms and hot flashes at night, you can eat lightly salted edamame. It contains compounds that are the same as estrogen and it is beneficial in controlling the nighttime hot flashes that disturb your sleep. This is also perfect if you are craving a salty snack before bed.
Hard Boiled Eggs
One reason why people find it hard to sleep is because they did not consume too much protein or their diet is high in simple sugar carbohydrates. These simple carbs can lower your blood sugar while you sleep, which wakes you up in the middle of the night. You should eat high protein snacks before bed such as hard boiled egg, nuts or cheese.
Miso soup contains amino acids that have the ability to increase the production of melatonin, which helps you fall asleep. If you have a cold or flu, you can take miso soup, hot tea, or any other warm liquid to help you feel better and make you fall asleep.
It’s okay to have a bowl of cereals before going to bed. Just make sure that your cereal is low-sugar and whole-grain. Cereal is rich in complex carbohydrate that increases the availability of tryptophan in the bloodstream, which increases the sleep-inducing effect.
Studies have shown that people having more fiber in their diet experiences more restorative sleep, while people who consume a lot of saturated fat has a low quality of sleep. Broccoli is high in fiber and it can help you feel completely well-rested the next morning. Other foods high in fiber are beans and raspberries.
Dairy products like yogurt and milk are rich in calcium that can reduce stress and stabilize the nerve fibers, including those found in the brain. A serving of yogurt or a glass of milk before bed can help you fall asleep and make you less worried about the bad things that happened earlier in the day.
Bananas are a good source of potassium and magnesium, which is effective in relaxing overstressed muscles. It also contains tryptophan, which produces melatonin and serotonin that calms your body. If you’re tired of eating a banana, you can turn them into a delicious smoothie by adding milk or soy milk.
Oatmeal contains minerals that are good for sleep, such as calcium, magnesium, phosphorus, potassium, and silicon. Remember to avoid too much sugar because this may have an anti-calming effect. You can also top your oatmeal with bananas, which is also mentioned above as an effective food to enhance sleep.
Green tea contains theanine, which can help promote better sleep. However, you should get the decaf green tea if you want to drink it before bedtime. You want to avoid all drinks that contain caffeine in the evening. It is recommended that you drink one cup of warm decaf green tea to help you relax. Chamomile tea is also a recommended drink. Top 10 Health Benefits of Drinking Tea
Eating cherries, or drinking cherry juice, is effective in helping you fall asleep. In one study, cherries, particularly the tart cherries, can increase the body’s supply of melatonin, which helps treat insomnia. So if you are having difficulty falling asleep, try sipping a glass of cherry juice every night. You can also have a serving of frozen or dried cherries before bedtime.
Almonds are very rich in magnesium, which promotes sleep and muscle relaxation. Almonds can also supply the needed proteins to maintain a stable blood sugar level while sleeping. So every night before you sleep, you can have a tablespoon of almond butter or 1 ounce of almonds to help you relax and easily fall asleep.
Walnuts contain high levels of tryptophan, which is an amino acid that can produce melatonin and serotonin hormones. These hormones are responsible for your sleep-wake cycle. Also, walnuts have their own melatonin that can help you fall asleep faster.
Cheese and Crackers
Cheese is a dairy product that can help you fall asleep. Cheese contains a high level of calcium, which helps to manufacture the melatonin that triggers your sleep. Calcium can also help regulate your muscle movements. If you want to relax and fall asleep quickly, you can eat cheese and crackers, and drink milk at night before bedtime.
Pretzel contains a high glycemic index, which can quickly increase your blood sugar and insulin levels, thus making you fall asleep faster. This is an ideal snack if you want to get some much-needed rest. The blood sugar and insulin spike help tryptophan to enter your brain and bring you to sleep.
Tuna, just like any other fish, is rich in Vitamin B6, which helps your body produce more melatonin and serotonin. If you don’t have tuna, you can try halibut or salmon. Other foods that are rich in Vitamin B6 are pistachio nuts and raw garlic.
Rice contains a high glycemic index, which helps you to fall asleep faster. Jasmine rice is proven to bring sleep faster than any other type of rice. If you always eat rice at night, try Jasmine rice to improve the quality of your sleep.
Drinking Passionfruit Tea at night is proven to help you sleep more soundly. This tea contains a chemical called Harman alkaloids, which acts on your nervous system and makes your body tired. You become drowsy and you can fall asleep faster.
Honey is rich in natural sugars that slightly raises your insulin level and allows tryptophan to enter your brain easily. You can have one spoonful of honey before you sleep. You can also mix honey with chamomile tea, which makes for an effective drink that calms and relaxes your body, and helps you to have better sleep quality.
Kale is a healthy vegetable that is rich in calcium. Eating Kale can allow your brain to use tryptophan to produce more melatonin. You can also eat Spinach and Mustard, since they are also good sources of calcium.
Shrimp and Lobster
Shrimps and lobsters are great sources of tryptophan, which can produce melatonin. Include these crustaceans in your diet to help make it easier for you to sleep.