Tag Archives: sleep
Post by Tracy Kaler.
Having trouble sleeping again? You’re not alone. Per the National Institutes of Health, about 30 percent of people have sleep issues, including some degree of insomnia. Not only does the amount and quality of sleep affect your mood and productivity, but a lack of sleep is downright dangerous for your health, especially if you’re sleep deprived for weeks or months.
While there are plenty of natural remedies that can help you get to sleep and stay asleep, you need to find one that works for you. The next time you’re wide awake at midnight, try one of these bedtime beverages.
It’s not an old wives’ tale that tart cherry juice can help you sleep better. As a matter of fact, drinking two 8-ounce servings daily (one in the morning and one in the evening) reduces the likelihood of insomnia because cherries are an excellent source of melatonin, the hormone that helps regulate circadian rhythm.
Sleepytime Tea from Celestial Seasonings
This herbal tea’s name says it all. A blend of chamomile, spearmint, lemongrass, and orange blossoms will surely have you snoozing like a baby.
Because it’s high in the amino acid, Tryptophan (known to promote restful sleep), sipping a glass of warm milk about two hours before bedtime should make drifting off a no-brainer. Add a teaspoon of honey for flavor.
Because it contains potassium and magnesium, this energy drink will help your muscles relax, which in turn, will help you relax.
Valerian is a herb that’s commonly used to treat sleep disorders. Doctors often recommend Get Some Zzz’s from the Republic of Tea. Brew yourself a cup about an hour before you hit the hay.
Post by Tracy Kaler.
Insomnia. It happens to all of us. We have those nights when no matter what we try, we can’t get to sleep. Tossing. Turning. Stressing. Watching the minutes and hours pass, and nothing. Not even a light snooze. Feeling exhausted and not being able to drift off to sleep can be incredibly frustrating. Here’s what to do when you can’t sleep.
First, if you’ve tried to sleep for 20 or 30 minutes and you find that you’re not even close to dozing off, get out of bed. Staying horizontal will only create more stress, knowing that you can’t drift off.
Once you’re up, find something else to do that relaxes you and takes your mind off sleep. That could be different for everyone. You might like to read, meditate, or do some light stretching or yoga. Or, walking around the house might be therapeutic enough to make you tired.
Even though experts advise not to watch television or get in front of a computer around bedtime, if staring at a screen can cause enough relaxation to put you to sleep, then, by all means do, it. Do whatever works for you.
Still no luck? Try to rub your pulse points with lavender oil. The scent is calming and will help reduce the stress you’re feeling since you’re having trouble getting to sleep.
You could be hungry, or have low blood sugar, which might prevent you from sleeping. Try a light snack. A cup of warm milk, a few almonds or turkey (with tryptophan) could induce sleep.
Most of all, think happy thoughts. If you’re worried about what’s going to happen at work the next day, or you’re thinking about a disagreement you had with a friend earlier, chances are, you won’t get to sleep at all. Try to save the serious business for waking hours. Imagine yourself doing your favorite activity in your favorite place, until you unwind. Then, you should get to sleep in no time.
Post by Tracy Kaler.
When it comes to sleeping, a comfortable temperature in the bedroom is almost as important as a comfortable mattress on the bed. If you find that you’re often waking during the night, you could be too warm.
Body temperature shouldn’t rise when you get in the sack. In fact, to fall asleep and stay asleep, your overall temperature should remain cool. So if you feel warm in bed, heed these six suggestions so you can chill out when it’s time to snooze.
1. Stick your sheets and pillowcases into a plastic bag and place in the freezer for a few minutes just before you hit the hay.
2. Wear cotton or silk bedclothes. Both fibers are breathable and more likely to keep you cooler than polyester.
3. Take a cool shower before you crawl in bed. Even a quick rinse might be enough to lower your body temperature.
4. Avoid spicy food too close to bedtime. For medical reasons, it’s also not a good idea to eat too late in the evening, but hot and spicy dishes could leave you feeling a tad warmer than you should.
5. Try a cooling pillow, which can help regulate your head and face temperature so you don’t get overheated and wake up before the alarm sounds.
6. Purchase a tabletop fan. Although many bedrooms come with ceiling fans, an additional fan on a nightstand or table can circulate enough air to keep you cool as a cucumber until morning.
Post by Tracy Kaler.
Insomnia affects approximately 60 million Americans each year. What gives? Hectic work schedules, stress, and even diet can have an impact on overall quality of sleep. Before turning to prescription medication, give any or all of these natural beverages a try and put your insomnia to bed once and for all.
It’s no secret that Valerian encourages relaxation and even drowsiness for some, so a cup of this herbal tea before bedtime could send you off into a sound sleep until the alarm sounds in the a.m.
Loaded with potassium, bananas might be all you need to drift off to a peaceful slumber. Try combining a half a cup of low-fat milk or unsweetened soymilk with a small banana. It’s tasty too.
Many people love the flavor and drink it on a regular basis, but coconut water is also jam-packed with potassium and magnesium. The healthy drink contains B vitamins too, which have been known to reduce stress. If you’re not already sipping coconut water, you might want to start.
Almond milk and honey
Almond milk is high in tryptophan and magnesium, both key components for good sleep. Raw honey is known to stabilize blood sugar levels, which can keep you asleep through the night. The two together could be the winning combination your body needs to get a full night’s rest.
Tart cherry juice
Cherries contain melatonin, which could be the reason the tart fruit juice will put you into a sound sleep. An eight-ounce serving twice per day is recommended for optimal benefits.
Post by Tracy Kaler.
You’re not alone if you have trouble relaxing before bedtime. Many people struggle with turning life off to catch a good night’s sleep. With all of the stressors in today’s world, clearing your head so you can snooze for 7-8 hours each night is easier said than done. You can, however, give these relaxation techniques a try the next time you find yourself wide awake late at night while your body and mind are yearning for sleep.
Give meditation a try.
Become hyper-aware of your body and feelings. Tune into those feelings, paying special attention to where you feel relaxed and comfortable, and where you feel uptight and not at ease. Think back on your day from beginning to end as if your thoughts were a movie or television program. Try and recall as may details as you can while you play back the last 12-18 hours.
Try switching off your toes one by one, and then eventually your limbs, as you move up the body and relax from head to toe. Let your mind wander until you fall asleep.
Try deep breathing exercises.
Breathe in and breathe out at least five times. Imagine all of the day’s thoughts exiting while you exhale, and any tension from the day melting away.
Write down what’s on your mind.
If you have unfinished business from the workday, jot a few notes down on a pad, keeping it beside you on your bedside table. If you wake in the middle of the night or too early in the morning, write down any thoughts, so you can fall back asleep.
Try practicing some basic yoga poses and stretches before retiring. Any exercise should be gentle and relaxing, so you remain calm and ready for sleep.
Read a great book.
There’s nothing like an amazing read at any time, but books in bed tend to direct any anxious thoughts toward the story so you can put your worries to bed for the night. Aim to read a chapter if you’re super tired, and two chapters if you get into bed a little earlier than usual. Set a higher goal than what you think you can finish, and you’ll probably drift off to sleep in no time.