Here's Some Great Ideas For Getting To Sleep At Night And Staying That Way Until Morning
May 4, 2016 5:05pm CST
I am always on the look out for info on how to get to sleep, have a better nights sleep and stay asleep until morning. IF you have issues getting to sleep you may want to add one or more of these to your daily schedule. I have found some more information and will share it here with you. 1. Check your medication to see if any of it could have some side effects that could cause insomnia. If they do check with your doctor about changing to something else that doesn't have this effect on you. You might think about adding some melatonin to your night time regime. It is natural and helps you get to sleep. 2. Clean up your diet. Eating a healthier diet will help you sleep better. SLeeping too little and your body produces a hormone called Ghrelin. This hormone makes the body eat more. Your sleep can be more regulated if you eat more complex carbs, lean protein and healthy fats. Cut out those sugary and processed foods. 3. Exercise Daily. Don't exercise too close to bedtime unless it is just stretches and yoga. A habit of 20 minutes of exercise daily will help you to get better sleep. More active or strenuous exercise will stimulate the endocrine system and this releases endorphins which may disrupt sleep. 4. Avoid Caffiene. If you already know you have a problem with getting to sleep, staying asleep and sleeping thourh the night its a good idea to avoid caffiene, at least after 10a.m. Caffiene stays in the body up to 12 hours. Having a cup of tea or some melatonin. Caffiene can contribute to bone loss and osteoporosis. 5. Skip those naps. Many peope have gotten into the habit of taking a little cat nap in the afternoon or late morning. This can actually cause a problem with getting to sleep at bedtime. Get up and move your body or get out in the world and move around a bit. 6. Get into a routine. As we did we probably all did with our children, setting up a night routine is very important. You can help your body get regulated by going to bed at the same time and getting up at the same time. Throwing off the body's natural clock can be hard to get back on track. 7. Winding down. Winding down time before going to bed is important. Turning off of all blue light electronics an hour or more before going to bed is a good plan. The pineal gland is stimulated by the blue light that most electronics have. This reduces the pineal gland from producing melatonin which makes you go to sleep. Without a proper amount of melatonin, your sleep will be affected. By doing some activities such as light reading or a creative occupation it will relax your body and get you into sleep mode.
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