Better Sleep Equals Better Life
At some point or another we all experience sleepless, restless nights. For some of us, it happens far more often than we'd want it to. Check out some tips below on what you can do to help keep those nights even fewer and farther in between.
Turn off the ALL OF THE SCREENS!
Your body needs to be trained to recognize that when it’s in bed, it’s time to sleep. This means keep the television watching in the family room, food in the dining room and reading or work, confined to your favorite chair. Make a time an hour before bedtime to reflect upon the day, and try to stay off of electronic devices. The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep.
Anxiety and stress induced sleeplessness?
If you feel your lack of sleep could be due to stress, check out these simple yoga postures to help balance, calm, and relax your mind, body, and spirit.
- Supported Sukhasana – Sit on the floor with your legs crossed; relax your spine and head down towards your shins. Support this posture by using cushions, a bolster or pillow in your lap, adjust it to a height that feels right for you.
- Viparita Karani – Lie on your back and press your two sits bones up against a wall, then lift your legs and rest them on the wall. This simple and restorative inversion is said to help slow your heart rate and brain waves.
- Savasana – Lie on your back with your arms next to your sides, palms up. In this posture the focus is on the breath, a normal inhale and a long, slow exhale. Slow exhale breaths help calm your heart and your mind.
What are you putting into your body before bedtime?
Be conscious of consuming large meals in the evening. Eating foods that are spicy, or high in fat can keep you awake into the wee hours of the morning. They can cause indigestion, and make you feel miserable.
Additionally, pay attention to what you drink throughout the day. Limiting your caffeine intake in the afternoons can help with your nighttime sleep habits. Consuming sleepytime, chamomile, or peppermint teas in the evenings can also help you wind down after a long day.
Is there a nutrient deficiency happening somewhere?
An imbalance of specific minerals in the body can be the culprit of a chronic sleep problem. A diet with adequate alkaline minerals, provided by fresh fruits and vegetables, is essential for the body to be able to rest. Also, you may want to be aware that a diet too high in simple sugars depletes alkaline minerals, including potassium, and can be responsible for the inability to get adequate sleep.