According to 12 health experts, here are some tips on being able to sleep better:
- Breakfast in the morning is essential as it will help with keeping you asleep and not waking up before you want to wake up. Good blood sugar stabilization starts with a healthy, wholefoods breakfast that is high in protein, healthy fat and low in sugar and refined carbohydrates.
- The right kind of carbohydrates can help you sleep. It’s recommended to have one non-starchy, non-processed carbohydrate for breakfast, two at lunch, and three at dinner. The goal is to have a majority of your carbs come from starchy vegetables, for example, carrots, squash, turnips, white potatoes, and corn. Foods with sugar and flour should be eliminated as well to get your sleep rhythm under control. You can then experiment with them to see if they affect your quality of sleep.
- It’s important to implement a personal sleep prep routine that signals your body that you’re going to sleep now and to do it just before bed every single night. A simple, repeatable, and easy routine helps you power down from a busy day and tells your brain, sleep time is near. For example: take your contacts out, wash your face, brush and floss your teeth, and change into sleep clothes (not the same clothing from your casual time), and then climb into bed with the intention to sleep. This also means no more electronics, for example: your phone, tablet, computer, and Tv).
- It’s recommended to stop Tv and electronic devices at least an hour before bed. It causes you to wind down more quickly, decreases the blue light exposure, and increases the likelihood that you’ll go to bed earlier, at a healthier time, and wake up more rested. The bonus of this: this hour is a great time to read a book, journal, perform word searches, color, or spend time with your partner.
5. Pilates has been proven to provide many benefits including: aches, pains, a toned body, shaking off stress, which also helps with a much better night’s sleep.
6. Exercising regularly helps with sleeping better, this includes cardio and strength. Even with really busy lives, even 15 minutes of exercise can provide a benefit. It’s important not to exercise too late in the night so that it doesn’t keep you awake longer.
7. For people who have anxiety and/or worry, Tracy Raftl, FDN-P, HC, women’s holistic acne expert tells her clients to schedule a time for 15 minutes to worry. So, when you’re trying to sleep and find yourself dwelling, you can tell yourself to let it go because you can postpone your worries until the scheduled time. When it is time to worry, though it’s pretty hard to make yourself worry on command.
8. A visualization tool can help you sleep, for example, close your eyes and envision your inner being, and think of a white shimmering light with gold specks. Start with the crown of your head and see the light go down your body to your toes as you wash away negative energy through your feet. Clearing statements can be: I am free, I love, I am grateful.
9. Herbs can also help bring your body back into balance and help you sleep. Daytime combinations might be: Ashwagandha tincture + lemon balm tincture. Evening herbs can be: Passionflower + valerian + Skullcap + Hops combined as a tea or tincture.
10. Essential oils can also help with sleep. Two drops of lavender, roman chamomile, and vetiver into your diffuser and turn it on 15 minutes before going to bed. The calming vapors will permeate the air and create the perfect environment for sleep.
If you are doing all the above things and still aren’t seeing results, it’s important to look at your gut health. It can be stressed from your own mental and emotional stress, food sensitivities, or bacteria imbalances which causes damage and inflammation. Also, it’s important to watch your digestion. If you’re either constipated or have diarrhea, have a lot of bloating and inability to lose weight, this could also be related to your sleep. If that’s the case, you may want to have an expert run some lab tests on you to check out your intestinal microbiome and hormonal health.
By: Carly Calabrese, written for Dr. Zennett, professional writer & helps unhappy/unchallenged professionals land their dream career (whether it’s starting a business or otherwise). Visit: http://www.worksolutionstoday.com/