Improve Your Sleep Some Tips


sleepinessA good night’s sleep is very important. Dealing with sleeping disorders can be fairly aggravating. Absence of appropriate sleep can result in weight gain, reduced resistance and increase your possibilities of diabetes and heart conditions. Prior to you try OTC medication, think about using the following natural cures for sleeplessness.

1. Eat Specific Foods

Consume a banana, a slice of turkey or chicken before bedtime. Such foods are loaded with an amino acid referred to as tryptophan, utilized in the manufacture of serotonin. Serotonin is a brain chemical that causes sleep. Carbs are excellent for assisting tryptophan penetrate the brain. That said take a glass of warm milk with a cookie or a spoonful of honey before getting into bed.Try not ot eat too late at night and avoid starchy or sugary foods late on if at all possible

2. Create a sleep-friendly environment

Produce a state of mind of serenity around your bedroom. Eliminate any clutter and piles of unfolded laundry that will disorient you emotionally and make it more difficult to go to sleep. Your bed room should be like a sanctuary. Make it a practice to use pajamas before getting into bed, they will keep you warm and associate your mind with sleep.

Preserve the appropriate temperature level in your bed room. It needs to not be too cold nor too hot n there. Sleep can be interfered with at temperatures above 72 F or below 54 F. Also make your space dark. If this isn’t possible, you can use eye covers to block any street lights. Do away with any unwanted noises. Remember the brain can still hear sounds when you are dead asleep.

Buy a good mattress. A comfy bed mattress is the crucial to a great night’s sleep. While at it, buy a good pillow also. Opt for one that provides support to both your head and neck. Do not forget to obtain a pair of breathable linens. These will lower any skin inflammation, body smell and sweat.

3. Essential Oils

Lavender is popular for its track record as a mild tranquilizer. Its scent can help send you off to slumber land. Dab a little bit of it on your forehead and temples prior to bedtime. You can also add a couple of drops of the oil in a warm water bath and delight in a long relaxing soak.

Jasmine is another essential oil worthc considering. There is research to suggest that folks who used jasmine oil in their bedrooms had a a better sleep than those who didnt use it. There seems little doubt that essential oils can aid a restful night, just try choosing lavender or Jasmine

4. Exercise your way to much better sleep.

A research study was carried out in 2010 in Northwestern University. Ladies aged 55 years and above experiencing sleeplessness were taken into two groups. The first group took part in routine aerobic exercises while the 2nd group only indulged in leisure activities such as baking. Only the first group seemed to improve their sleep patterns which is quite surprising. They also recorded better sleep and had more energy, less tendency to sleep during the day and less anxiety.This suggests that exercise might not just be god for your figure but also help your sleep and as sleep can be an important element in putting on weight, exercise serves a dual purpose.

5. Take some cherry juice

Need a nightcap? Ever though of cherry juice? This contains high levels of melatonin which has been shown to help the body sleep cycles and enhance sleep quality.Research released by the Journal of Medicinal Food in 2010 specified that participants who consumed cherry juice twice a day went to sleep faster than when they took a placebo beverage.