Tips for Better Sleep
Have you noticed that some days you’re just more fatigued, feel out of it, or are just crabby? It could be due to the quality of sleep you’re getting. There are many factors that go in to your quality and quantity of sleep, like stress, diet, and restlessness. The amount and kind of vitamins and dietary supplements can also affect your sleep. Here are a few simple, easy to use natural sleep remedies and tips to help you get the quality sleep you need to wake up refreshed every single day.
Eat for better sleep
You might think that in eating for better sleep refers mostly to what you eat near bedtime, but actually, your whole diet contributes to the quality of your sleep. If you’re not getting enough of a variety of nutrients from your diet, your sleep can be significantly affected. According to a study done by the University of Pennsylvania, people with varied diets had the healthiest sleeping patterns. Foods that have been identified as benefitting sleep include grapefruit and tomatoes, which contain lycopene. Other natural sleep remedies can be found in foods like nuts, which contain selenium, strawberries, pineapple, bell peppers, and broccoli, which contain Vitamin C, and cereal, rice, or potatoes, which contain carbohydrates that are easy for your body to digest. If you’re not getting enough of these essential nutrients, consider taking some vitamins and dietary supplements to boost your intake. By eating a healthy diet all day long, your body will be able to regulate your energy, nourish your cells, and naturally be tired (without the added high blood pressure of too much caffeine or sugars) at the end of the day.
Exercise for better sleep
It is common knowledge that exercise has many health benefits, including assisting in good sleep. However, the amount that exercise can help may not be well known. To examine the benefits of exercise on sleep quality, Northwestern University did a study looking at 23 sedentary adults who had a hard time sleeping, staying asleep, and functioning throughout the day. One group exercised a number of times each week while the other mentally exerted themselves a number of times a week. The study found that those who exercised reported that their quality of sleep improved significantly. However, not only did the exercise promote better sleep, it also enhanced their vitality and decreased their daytime fatigue. By creating the habit of exercise in your life, you can start a cycle of health; sleeping better increases the amount of energy you have to exercise, and exercise helps you sleep better. What better kinds of natural sleep remedies could there be?
Relax for better sleep
You may think that relaxing with your favorite show is a good way to wind down before bed. However, recent studies have shown that the kind of cognitive stimulation that results from smartphones, TV shows, the Web, and video games can increase neural activity and actually make us more awake. Instead of watching that show until bedtime, give yourself 30 minutes of “no-screen time” to relax, read, bathe, cuddle, or sip on some warm milk or tea before bed. These relaxing activities and natural sleep remedies can help you clear your mind of the daily activity that keeps you awake, help you connect to those around you, and allow your natural sleep hormones to take effect without having to fight with over stimulated brain activity.