Solutions for a Better Night’s Sleep

Are you finding that you have a hard time getting to sleep or staying asleep at night?  Here are some things you should try:

1.Get your body on a routine by going to bed at the same time each night and getting up at the same time each morning. When you keep your sleep schedule consistent, your body will know exactly when to produce serotonin and melatonin, making you feel much more awake during the day and ready to sleep at night.

2. Make sure the room is completely dark. Any light suppresses your body’s ability to produce melatonin. Additionally, you should discontinue use of electronics well before bed time as the backlight also suppresses melatonin. Dim the lights, keep noise to a minimum, and help your body realize that it is time to sleep.

3. Avoid stimulating activity right before bed as this can suppress sleep
hormones.

4. Exercising during the day helps your body produce sleep hormones
more effectively.

5. Avoid caffeine, preferably all the time, but especially in the afternoon
and later.

6. Chamomile tea can help your body relax and feel sleepy.

7. Do all that you can to reduce stress on your body. Stress hormones affect your sleep cycle just as a lack
of sleep affects your stress level.

8. There are also some aspects of your diet that you should make sure are present if you wish to promote good sleep. These include healthy fats, which give your body what it needs to produce sleep hormones.  Foods high in antioxidants also aid in hormone production and include colorful fruits and vegetables, nuts, and green or herbal teas. Sugar and carbohydrates, especially in the evening can give you a blood sugar spike making it difficult to fall asleep and later wake
you in the night when your blood sugar levels drop. Instead, make sure your dinner includes plenty of healthy fat and protein to keep your blood sugar level even. Many people are deficient in magnesium, which can cause your body to feel restless. The best way I have found to supplement magnesium is to use a topical magnesium lotion. (I buy mine from Real Traditions.) It is most easily absorbed by the body in this form and if you happen to give your body excess, it will be eliminated.

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