During the day, we usually chug down on caffeine to keep ourselves awake and able for our daily routine. However, the problem usually lies during the night. Logically, we feel drowsy and sleepy during the day because we were not able to get good quality sleep at night.
An increasing number of adults are not getting enough sleep at night, according to recent studies. This may be because of myriad of reasons, but most are just having trouble sleeping.
Sleep, though many people take for granted, is an important bodily process that keeps our body functioning normally. In fact, lack of sleep is proven to be fatal.
Here are some tips on how to get better quality of sleep:
• Eat foods rich in tryptophan.
Tryptophan is an essential amino acid that has been proven to induce sleep. Once it enters the body, it is converted into two brain chemicals associated with sleep; melatonin and serotonin.
Foods rich in tryptophan are turkey, egg whites, soybeans, low-fat cheese, chicken, pumpkin seeds, and sesame seeds. According to University of Maryland, foods rich in carbohydrates, lean in protein and low in fat also may boost the production of serotonin and melatonin, such as granola, unsweetened cereals or whole-grain crackers with milk.
• Avoid spicy foods and caffeine before bedtime
Eating spicy foods or taking in caffeine before bedtime are associated with impaired sleep. According to a study in the Journal of Clinical Sleep Medicine in 2013, you should not drink coffee or consume caffeine in other forms within six hours of bedtime.
• Get a bit of sunshine
Waking up early in the morning to get some sunlight triggers your brain to stay awake and alert early in the day. Aside from getting Vitamin D, you can also ease into sleep easier and a little earlier at night. Alternately, keep your bedroom as dark as possible at night because even the smallest amount of light can disrupt sleep patterns.
• Wear socks to sleep
It may sound as a superstition or an old wives’ tales, but the technique actually has scientific merit. Doing so causes vasodilation of the blood vessels on the feet – a signal that tells the brain it is bedtime. Heat is then redistributed throughout the body to prepare for sleep.
• Exercise regularly
You don’t need to do rigorous exercises, but studies show that even a few minutes of physical activity a day can help you get a good sleep. Yoga exercises can help a person wind down at the end of the day and calm the mind. It is proven to slow down breathing and heart rate for better sleep.
Do you know someone else who lacks proper sleep? Share this article to them!