There are lot of factors that can cause insomnia or any other sleep related problems. However, there are also a lot of solutions to prevent it too. There are steps that you need to take to improve your sleeping habits based on the treatment your health care provider had given to you. Combine this with a healthy lifestyle and as well as taking supplements, you’ll improve your sleep quality and quantity in no time.
Eating has a big contribution to your sleeping patterns. So stop eating two to three hours before bedtime. Your body won’t be able to relax or make itself fall asleep when it’s trying to digest food. You should also limit the type of food that you eat too. Eat less of fried and fatty foods, refined carbs, and spicy food especially before going to bed. These foods are more likely to interfere with your much needed shut eye.
Grab a light snack instead approximately two hours before bedtime, because falling and staying asleep can be hard with an empty stomach. A healthy light snack can help you with this so that you’ll be able to sleep well at night. This light snack that we’re talking about should contain nutrients such as carbs and a small amount of protein. Such bedtime snacks include:
- A bowl of cereal
- Low-fat milk
- Yogurt with granola sprinkles
- Whole wheat bread paired with a slice of deli turkey
- Whole grain crackers with an ounce of cheese
- Sliced apple paired with peanut butter
Keep in mind that you should avoid alcohol before bedtime too. Alcohol may have its benefits to make you fall asleep quickly, but it can interrupt your sleeping patterns leaving you tired and feeling unrest in the morning. Caffeine should also be avoided as well because it can delay your sleep and can make you stay awake throughout the night. In fact, avoiding caffeine entirely can definitely improve your sleep quality.
You must also reduce consuming liquids during the evening to avoid any bathroom trips in the middle of the night. If you’re still having a hard time when it comes to sleeping, then taking sleep aid supplements may help you with that. But before taking such, you may want to take a trip to your doctor’s office to discuss which is best for you. Two of the most effective sleep supplements are as follows:
- It is a sedative herb that has been used for centuries until now. Studies shows that the valerian root can help you fall asleep and stay asleep. However, it will take up to 4 weeks of dosage before its effects will show. This herb can also make people feel “fuzzy” the next morning. Recommended dosage of valerian root is 300-600 milligrams in capsule form and should be taken 30 minutes prior to your bedtime.
- It is a hormone that plays a crucial role in the regulation of a human’s sleep-wake cycle. However, melatonin effects are complex and poorly understood by some. But studies show that it is indeed “effective” in decreasing sleep disturbances that’s caused by jetlag and are “likely” effective to ease sleeping disorders of blind children/adults, mental retardation, autism, and any other central nervous system disorders. Before taking melatonin, always discuss with your doctor first so he/she can advise what’s best for you.
Nutritional changes and sleep supplements may help you fight insomnia, but a comprehensive approach works best in the long run. Discuss with your doctor about your sleeping problems, and create a comprehensive plan about your lifestyle, diet, and exercise that can help you sleep better at night.