Tossing and turning. Sleeping but not waking up feeling refreshed. Waking up during the night. Though they’re all common complaints, that doesn’t make them any less aggravating. Trouble is, much of what we do during the day can undermine our ability to sleep at night. So what’s a bleary-eyed person to do? Make a few simple changes by day to snooze like a pro at night. Here’s where to start:
1.) Work in your workout.
Exercise is one of your best defense against insomnia – but just don’t do it too close to bedtime. To get the best night time sleep benefit, slip your workout in about four to six hours before turning in for the night. More of a morning person? No problem. Studies show that people are more likely to stick to a routine if they exercise first thing — so if morning’s your sweet spot, keep up the good work.
2.) Tuck your belly in for the night.
If you want to rest easier tonight, have your biggest meal of the day at lunch. Eat a lighter dinner, at least 3 hours before bed to insure the digestive process is well under way and starting to wind down before you hit the hay. Eating too close to bedtime forces your body to work overtime, digesting well into the wee hours, when it should be resting.
3.) Sack the late night snacks.
Late night snacks? Skip ‘em if you want to sleep better tonight. Refined grains and sugars before bed can raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This hormone roller coaster can contribute to waking you up throughout the night as hormone levels fluctuate.
4.) Dry up your act.
Too many liquids can effect how well and how long you sleep. Try not to drink too much before turning in. Generally, limiting liquids in the 4 hrs before bed can help cut down the number of night time strolls to the bathroom.
5.) Deprive your senses a little.
A quiet, dark room is essential to a good night’s sleep – it’s up to you to make it a sleep-promoting space, and fortunately it’s easy to do. Pick up a pair of blackout curtains to keep the room darker longer or use an old-fashioned sleep mask. To tamp down the sounds of the street, the neighbors or your snoring bedmate, try using earplugs, a white noise machine, or a fan that hums to block out the disruptions.
6.) Try a tad of melatonin.
The occasional dose of melatonin can be helpful when you can’t fall asleep. For many of my patients, melatonin in low doses, 1/2mg -2mg for short periods help regulate sleep rhythms.
7.) Let nutrients send you into the arms of Morpheus.
Sleep comes easier when you calm the body and mind. Try a nutrient formula that has some of the following calming amino acids, such as: L Theanine (100mg-300mg), 5 HTP (50-100mg), GABA (Gamma-aminobutyric acid) (100-400mg), and some herbs like Valerian root (Valeriana Offcinalis), Passion flower (Passifora Incarnata) and Lemon balm (Melissa officinalis), which also have a sedative effect. Taking minerals, in particular magnesium (300-500mg) at night is also helpful. I have included all these nutrients in a SLEEP BUNDLE for those having difficulties sleeping
8.) Have a chat with your medicine man or woman.
Ask your doc if any medications you’re taking could be contributing to your sleeplessness – and see if they can suggest a less sleep-distruptive alternative. A few common sleep-stealers include: antihistamines, diuretics, antipsychotics, antidepressants decongestants, asthma medications, and some blood pressure medicines.
Best wishes for a fantastic sleep!