When it comes to sleep, there are those who lay their heads down at night and are in dreamland after five minutes, whilst there are those who tend to toss and turn for hours (and counting sheep doesn’t help, either). If you are the latter, then you know how frustrating it can be when sleep eludes you. And, needless to say, a lack of sleep can contribute to chronic fatigue and even more serious conditions such as diabetes, cardiovascular issues, and depression. But it need not be this way – there’s hope if you know what to do. Here’s how to have the best sleep of your life.
Skip certain afternoon drinks
Everybody knows that drinking tea or coffee right before going to bed can affect your ability to sleep. But did you know that that seemingly-innocent cup of tea or glass of soda can also have an effect on your sleeping pattern in the evening? The fact is, these kinds of drinks often contain caffeine, and are known for boosting one’s energy. If you want, you can have your afternoon beverage a bit earlier on – around 2 in the afternoon would be a good option.
Snack on the right stuff
There’s another fact that most of us already know about – having a heavy supper can disturb your sleeping pattern as well. But there are certain types of foods which can help you get your desired snooze, such as foods which contain a lot of protein as well as tryptophan (this is an amino acid which is converted into serotonin, which promotes sleep). For instance, a grain-rich pasta meal with lots of tomato sauce and Parmesan cheese is a good choice. And if you can’t sleep because you feel a bit peckish, you can always snack on foods such as cottage cheese, bananas, protein and carbohydrate combinations like milk and cookies (see, the ‘myth’ is actually correct!), yogurt with cereal, and the like.
Have your booze earlier
If you are the type who likes to have a drink or two before supper or whilst having supper, keep in mind that alcohol can also have an effect on your sleeping pattern. In fact, even if you may sleep more quickly when you drink alcohol, you will probably wake up some time in the night and have a less satisfying sleep. If you can’t stay away from alcohol in the evening, make it a point to drink earlier – 6pm rather than 10pm, for instance.
Have all the bedroom essentials
It’s important to make sure your bedroom is conducive for sleep as well. This means keeping it dark right before you go to sleep, even if you are still reading. Read with a lower-watt bulb rather than with a bulb with a high wattage. Equally important: make sure your bed is comfortable. The mattress you choose makes a big difference as well, so consider it an investment for years of good sleep.
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