More Tips on how to Reap the Health benefits of a Good Nights Sleep.

1. Eat a light meal early in the evening.

Ideally at night you want to eat something light and not too spicy so that your stomach and intestines can be  resting when you sleep, rather than going about the to work of digesting and processing a heavy meal. It is best to eat early in the evening,with 6-6.30 an ideal  time . If this can’t be managed then try to eat at least 2.5 hours before going to bed. Unfortunately a recent survey conducted in Britain showed that the average time that people now sat down for dinner was just before 8.00 pm. A As little as a decade ago it was 6-6.30 pm.  If you’re hungry when going to bed then it is best to eat   a piece of fruit. A Banana can be a good choice as it contains tryptophan and magnesium are both nutrients that improve sleep quality. This should satisfy you, and hold you over until morning.

2. Exercise is great for improving the quality of your sleep. Exercise not only increases  your energy during the day, reduces the effects of stress improves brain function  but if performed about 4 hours before bed it has the ability to create hormonal changes that improve the quality of your sleep.

3Avoid stimulants such as coffee, alcohol and tobacco during the evening. It is best not to drink more than 2 cups of coffee during the day and not after 2.00 pm. Drinking beer or a several glasses of wine may make it easier to relax and fall asleep however research does show us that the effect of alcohol on your system is to disturb the rhythm and depth of your sleep. This often results in waking up around 2-3 am.

Nicotine is also a stimulant and can interfere with sleep.

4. Write it down! If you find yourself worrying about what you need to do  in the morning, or mulling over an event that occurred today grab a notebook or pad of paper and start writing. If your mind is busy chattering away, write your thoughts, feelings and ideas down on a sheet of paper. There is something incredibly cathartic about getting things out of your head  by writing your thoughts, feelings and ideas down on a sheet of paper. It helps you to let go and release your feelings and concerns. This helps to settle  your mind, calm your nervous.

5. Make a list! Are you worried about all the things you need to do tomorrow? Write out your “To Do” list. Organizing your
thoughts and putting them down on paper is great way to be organized as well as relaxing  the mind.With all the important ” must do” items written down  you can relax in the knowing that you will remember those important jobs in the morning.

6. Have a going to bed routine. Turning off  T.V about an hour before you go to bed begins to allow your mind to relax by reducing the light stimulation to the brain. Going to bed immediately after watching disturbing images on the screen is not helpful to creating quality sleep habits.

Do a few relaxing stretches, while listening to some relaxing music?  Have a warm shower or better still a bath with a few drops of relaxing aromatherapy oils such as lavender.

Remember that it’s best for your brain to associate your bed with sleep ( and sex) not activity. If you have difficulty sleeping or suffer from insomnia, it is not a good idea to study, read or write of watch TV in bed.  These activities can  overstimulate your brain when it should be unwinding.

Hoping that this helps you develope the habits that will lead to you having a better quality of sleep and improved health and wellbeing.

Supporting you to Get well, stay well, and Flourish.

Sonja

P.S

I love to receive your  questions and comments.