Sleep: Remedies For a Peaceful Slumber

How many times have you been unable to sleep through the night? If you have had problems in this area, here are some remedies that may help.

Watch what you eat.

• Avoid caffeine and other stimulants. You may think you’re okay if you don’t drink caffeine before bedtime, but stimulants can stay in our bodies for up to six hours. If you’re having trouble, try not to drink caffeine after lunch time.

• Don’t drink alcohol. This may help, but you’re much more likely to wake up during the night.

• Try some tryptophan. This is the chemical in turkey that makes you drowsy. It’s also found with most protein. Try eating a little protein with some complex carbohydrates at night. You could also try a warm glass of milk, another good source of tryptophan.

• Avoid a big dinner. A lot of food late at night provides energy and actually keeps you awake. It can also cause painful indigestion that will keep you from falling asleep. Try eating a moderate dinner and a small bedtime snack instead.

Bedtime habits.

• Have a set bedtime schedule. Our bodies thrive on schedules and rhythms. Waking up and going to bed at a set time will help your body develop a normal rhythm.

• Darkness and light. Another way to help set your natural rhythms is to make your bedroom dark or wear a mask while you’re asleep. Shortly after you wake up in the morning, expose yourself to the sun or other bright lights.

• Start a bedtime ritual. Our bodies develop natural responses to what we do. If you follow a certain pattern before you go to bed every night, your body will know it’s time for fall asleep.

• Bedroom only. You’re much less likely to be able to fall asleep in a place where you work, read, or watch T.V. If only utilize your bedroom, your mind won’t be occupied by other things.

Stress can keep you awake.

• Take a warm bath. This will soothe your muscles and help you relax. Just be sure your bath isn’t too hot; it can actually make you more awake.

• Try deep breathing and visualization. These methods can not only help calm you and prepare you for rest, they can also clear your mind and push away stressful thoughts.

• Avoid stimulating activities. This includes not reading or watching T.V. before bed. Instead of relaxing, you’ll end up thinking about what you saw or read.

If you find that none of these techniques work for you, you may also want to look at herbal remedies that will calm you and help you sleep. If all else fails, you should pay a visit to your doctor.

From Sleep to Sleep Deprivation