Stress is a part of our daily lives, there’s no denying that reality. And stress can be the chief culprit for the occasional challenge to falling and staying asleep. We know to avoid caffeine and nicotine before bed, as well as a heavy meal laden with all our fave heart-burn-inducing foods. Alcohol should also be avoided (say it ain’t so!) to ensure a restful sleep. But did you also know that regular exercise can help you catch quality ZZZs? Even if you’re a total morning person and get your workout done before six in the morning, besides being a freak of nature, you’ll sleep better.
Other tips for a soothing slumber include keeping your bedroom cool, dark (duh!) and quiet. My hubby and I like to use a white noise maker because it masks the cars driving by or our twenty-one-year-old coming home at zero-dark-thirty. Try to not nap, but to sleep only at your usual time. Keep a bedtime ritual; it works for small children AND adults. Once you’ve laid down, if you’re not asleep in say twenty minutes, get up and do something else. Read a book or play solitaire on the computer. Just don’t lie there stressing about how you’re not sleeping. The only thing that will accomplish is to keep you from, well, sleeping.
Try not to use sleeping pills, whether prescription or over-the-counter. Prescription pills are being proven to have a plethora of side-effects and most over-the-counter remedies are only effective in the short-term. Our bodies can become quickly accustomed to the habitual use of melatonin or antihistamines thus compromising their usefulness.
Try instead eating fresh or dried cherries before bed. They’re a natural source of melatonin which is better absorbed by the body. Or snack on a banana at bedtime. It’s rich in potassium and magnesium – two natural muscle relaxants. Maybe you’re in the mood for a slice of toast or a small bowl of oatmeal. Both trigger a rise in your blood sugar which, in turn, causes an increase in insulin production. A spike in insulin releases two brain chemicals, tryptophan and serotonin, that will speed relaxation and hopefully sleep.
Finally, take your mama’s advice and drink a glass of warm milk. Milk contains the amino acid L-tryptophan, which turns into 5-HTP in the brain, which then promotes the discharge of relaxing serotonin. Milk also has calcium – and calcium encourages sleep.
What tricks or tips do you have for getting some quality shut-eye? Please share. Or email me at lynda@lyndabailey.net
Have a great week!
