Not getting a good night’s sleep can damage our mind and bodies and may lead to chronic insomnia.
Researchers say that everyone will experience some form of insomnia at least once in their life. The National Institute of Neurological Disorders and Stroke has linked short-term insomnia to depression, stress, and diet.
Changing some simple habits in your life can drastically change your chances of developing insomnia, or even help cure it if you already suffer.
These tips can help your body function properly, so you can sleep properly too!
Exercising releases dopamine in the brain – the happy hormones! Find the time of day that exercising makes you and your body the most happy. For some people this is early in the morning and for others it is late at night. Stick to this schedule!
Researchers have found that regular exercise keeps insomniacs happy which makes them feel more energized throughout the day.
2. Yoga or Stretching
To go along with the exercise, you can practice some yoga or stretching before bedtime. Stretching as in yoga, releases toxins that are trapped to improve chemical imbalance that helps to calm the mind and relax the body, so you can fall gently asleep.
3. Eat Healthy
Dr. Sandra Fryhofer suggests avoiding fatty, greasy foods as they can keep you up at night. Eating balanced meals throughout the day is not only healthy, it can also help you fall asleep at night!
By eating a big breakfast, your body has to use more energy throughout the day to digest it; eating a big dinner, on the other hand, will keep you awake as your food digests.
4. Avoid Caffeine and Alcohol
Caffeine can affect your body for up to 7 hours. That’s a whole night’s sleep!
Dr. Andrew Weil from the Arizona Center for Intergrative Medicine at the University of Arizona says, ““It can also increase nighttime urination and otherwise adversely impact your sleep.” Try to avoid caffeine after noon for a good night’s sleep.
Alcohol consumption has been a direct cause for up to 15% of chronic insomnia cases. You may notice that drinking alcohol with dinner will leave you with fragmented sleep, meaning you’ll be waking up every few hours.
5. Eat Cherries!
Who knew that cherries were a great, natural alternative to boosting melatonin?
“When consumed regularly, tart cherries may help regulate the body’s natural sleep cycle and increase sleep efficiency, including decreasing the time it takes to fall asleep,” says Dr. Russel J. Reiter.
One study has shown that cherry juice can help people sleep up to 90 more minutes a night.
If you’re having trouble sleeping at night, try this cherry juice recipe to boost melatonin and slip into a soundless sleep.
Tart Cherry Juice for Sleep
1 Green Apple
½ pound Tart Cherries, pits removed
½ cup Strawberries
2 ribs Celery
Happy Juicing (or should I say dreaming?)!