Lifestyle Changes For Better Sleep
Tossing and turning all night? Sleepless night on a consistent manner can be a indication to Insomnia. Insomnia not only makes you tired and irritated all today but it can also become the cause of many serious health issues later in your life. You would want to avoid those at all costs! And No! Sleeping pills is not the answer here.
Here’s some functional, constructive and practical tips that can ais you sleep soundly:
- When you sleep irregular hours, your internal clock, known as circadian rhythm, gets knocked out of whack—and your body doesn't know when it's supposed to sleep. With a regular bedtime and wake-up time, your body's more likely to stay on track. Waking up to bright lights or sunlight also helps set your internal clock.
- Cutting back on caffeine means more than just skipping your after-dinner espresso. Because caffeine can stay in your system for up to 12 hours, you should really stop drinking soda, tea, and coffee—including decaf—before lunch.
- A nice light snack can sometimes induce sleepiness. While eating a big meal before bedtime can make it harder to sleep, a light snack of cheese and crackers or yogurt may actually help. Certain foods, such as turkey and dairy products, contain tryptophan, an amino acid that your body turns into sleep-promoting melatonin and serotonin.
- Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Exercising too close to bedtime can be stimulating.
- Daytime worries can bubble to the surface at night. "Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep," Dr. Carlson says. Give yourself time to wind down before bed. "Learning some form of the relaxation response can promote good sleep and can also reduce daytime anxiety." To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
Mornings should be pleasant, we don’t want your mornings to be sleepy and grumpy.
So, a happy zzzzz……
