Improved Lifestyle and Proper Foods Leads to Deep Slumber
Having difficulty in sleeping peacefully at night? Sleeping tablets and pills may help you to get asleep but they are not the perfect solution
for sleeplessness. Although many people turn to best sleep aids when they are suffering from insomnia, but their regular use for a longer duration can have adverse side effects. Moreover, these sleeping tablets also make you addictive and dependent. So it is important to look for natural and homemade SLEEPING REMEDIES, for a healthy and peaceful sleep at night. It is noteworthy to mention that changes in life style as well as in sleep patterns can significantly improve your sleep duration. Some important changes which one should adopt for a deep slumber are: Set Regular Time To Sleep And Wake: It is the first rule of cognitive behavioral therapy for insomnia. Sleep experts suggest that following a set of routine to snooze and wake up helps to release the slumber hormone at the same time. Sometimes, it is also known as setting your circadian rhythm. Regular Exercise: A study published in Mental Health and Physical Activity concluded that sleep becomes more significant if a person spends at least 150 minutes during exercise in a week .This was proved after a survey of men and women between the ages of 18 – 85. Around 65 percent of them experienced improvement in their quality of sleep after a workout. They also felt less sleepy during the day, as compared to those who performed less physical exercise. Avoid Caffeine: Stop taking caffeine before bedtime to improve the slumber. A study in the Journal of Clinical Sleep Medicine suggested that caffeine reduces the slumber hours and diminishes the sleep quality. Thus, it should not be taken three or six hours before retiring to sleep. Meditate: A recent study in JAMA Internet Medicine remarked that 20 minute meditation significantly improves the quality of slumber. In a survey, the meditation group experienced significant improvement from the problems of insomnia, depression and fatigue. It proved that meditation after work can enhance the snooze quality. Stop Taking Heavy Meals at Night If an individual takes dinner just before going to bed, then he is more prone to suffer from insomnia. Sleep experts say that if you lie down with a full stomach, then there is greater risk of having reflux and
stomach ache. Thus, one should eat food at least three hours before going to bed, so that food can be properly digested in the stomach. Turn Off The Lights: Researchers say that blue light interrupts the secretion of melatonin and causes trouble to get snooze, while red light enhances the production of snooze hormone. So, if there is any blue light in the bedroom, turn it off and take a slumber. Turn Down The Thermostat: A study by Associated Professional Sleep Societies remarked that cool temperature assists to fall and stay asleep faster. So setting thermostat at 65 degree F can offer best results. Take Melatonin Foods Melatonin is a vital snooze hormone that helps to induce quality sleep. Thus taking melatonin contained food helps to get a good night’s sleep. These foods may include pineapple, bananas, oats, oranges, sweet corn, rice tomatoes and barley etc. Warm Milk & Other Dairy Products: Taking a glass of warm milk help before bedtime, helps to sleep well. Scientists have stated that dairy products supply a rich amount of tryptophan, liable to increase the melatonin and serotonin hormones. These hormones play a vital role to induce sound snooze. Trying a spoon of honey with milk can enhance slumber quality. Rice Diet experts firmly believe that rice is not a weight gaining food. They also remarked that rice is a good sleep inducer. Jasmine rice is one of the snooze-inducing foods, recommended to the insomniacs before bedtime. Banana This curved yellow fruit is a bunch of nutrition and health benefits. Banana plays a great role to depress the stress level. While the potassium relieves the stress, the magnesium relaxes the muscles. The carbohydrate provided by this fruit helps to acquire a good night’s sleep. These are some of the effective foods that should be included in the diet to induce sleep. They ensure healthy and safe results to get back the lost snooze quality. Experts suggest consuming these foods around 1 -2 hours before bedtime.