We have all experienced it, lying in bed, tossing, and turning, unable to fall asleep. We stare at the clock, we get up, use the bathroom, drink some water, and still we can’t fall asleep. We know the importance of a good night sleep and the negative effects that inadequate sleep can have on our physical and mental health. Next time you find yourself staring at the ceiling, unable to sleep, try a few of these easy tips to help you find dreamland.
Goldilocks may have been onto something! Sleeping in a bed that is too soft or firm may cause you to toss and turn all night. Something as simple as changing your sleeping location can help you. Next time you are unable to fall asleep, get up and head to the couch. Check the temperature, too, as you may be too hot or too cold.
When you have trouble sleeping, daytime is the perfect time to prepare for a perfect night’s sleep. Things we eat and drink during the day can help us get better sleep. If you love having that cup of coffee to start the day, make sure you enjoy your cup before 9am. Having caffeine late in the day can contribute to keeping you up during the night! Be sure to drink plenty of water throughout the day to keep hydrated. Try eating your last meal two to three hours before bedtime. Eating a late meal can keep you up with heartburn and indigestion. Also, try foods that contain melatonin such as almonds and tart cherries. Melatonin is a hormone that aids in helping people sleep. Another way to prepare for a good night sleep is to have a cup of tea a few hours before bed. Try chamomile and valerian root teas.
Do you spend most of your day in front of a computer screen? The light that emits from electronic devices, known as blue light, can prevent you from getting to sleep. Reducing your blue light exposure and getting natural sunlight can help your body stay in circadian rhythm, which can lead to better sleep. Also, try taking a warm bath with lavender before bed to help you relax. Turn off the radio and television an hour before bedtime.
These easy tips can help you, but do not hesitate to consult with your healthcare provider to rule out any underlying health conditions that might cause sleep deprivation, such as sleep apnea. Good night and sweet dreams!
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.