We all experience sleep problems from time to time, and for some people it’s worse than for others. Instead of watching the clock ticking down the hours, stressing your mind even more – it’s time to regain control of your much-needed rest. There are solutions; it’s just a matter of choosing carefully. Pharmaceutical sleep aids and over-the-counter drugs might seem like an easy solution, but they can make you feel drowsy when you need to stay alert. Also, nobody wants to become dependent on sleep drugs.
How Our Lifestyle Affects Sleep
Making some lifestyle changes can improve our quality of sleep. For example, exercising regularly and consuming nutrient-dense, unprocessed foods can contribute to more restful sleep. Exercise helps us manage the stress hormones like cortisol and adrenaline that prevent us from unwinding, while expending excess energy that can keep us awake.
Caffeine, alcohol, sugar, gluten, and dairy should be controlled and monitored, particularly for those with sensitivities. Eating these items fuels inflammation that can disrupt the hormonal signals that help us unwind and reach deep, restorative sleep. Additionally, avoid eating a large meal close to bedtime as our digestive process at work can impair sleep.
Prepare Your Body for Sleep
It’s important to re-learn relaxation practices, as most of us have forgotten how to slow down. Some relaxation tips before bed include dimming the lights or lighting some candles, meditating for ten minutes, taking a warm bath, or doing deep breathing exercises.
Avoid using a computer or any electronic device at least two hours before bed. After sunset, the light emitted from screens prevents your pineal gland from releasing melatonin, a critical sleep and repair hormone.
Foods that Support Restful Sleep
Unprocessed, nutrient-dense foods such as organic vegetables and fruits, raw nuts and seeds, healthy fats, sprouted whole grains, and legumes are important for calming our nervous system and improving sleep. Some specific foods that support restful sleep tonight include the amino acid tryptophan found in turkey, bananas with magnesium and potassium, and cherries which provide melatonin. In moderation, potatoes, rice, and other carbohydrates can also aid in rest.
If needed, homeopathic remedies for insomnia exist, such as Coffea cruda, Muriatic acid, Arsenicum album, Lycopodium clavatum, and Nux vomica or Phosphorus.
Maintain Circadian Rhythm Support
Melatonin is a critical sleep aid that’s closely linked with circadian rhythms, which govern our sleep/wake cycles. The hormone is mainly produced by the pineal gland in response to darkness, which is why it’s essential to block out all light in your bedroom. This includes clocks, nightlights, and outside streetlights, using blackout curtains if needed.
Setting a regular bedtime can help balance sleep cycles and circadian rhythms. Go to bed earlier, as we experience more restful sleep before midnight. Practice relaxation rituals, support restful sleep with nourishing foods, and maintain a dark bedroom environment to experience better sleep quality.
If you still face sleep issues, it’s vital to see your doctor as serious insomnia might indicate an underlying health issue.
In conclusion, improving sleep requires a balanced approach of lifestyle changes, relaxation, nourishing food choices, and good sleep hygiene. Taking these steps will help restore balance, promote better sleep patterns, and boost overall health.
