How to: Be healthier to aid sleep
The recommended amount of sleep adults should get is 8 hours per night, but many of us struggle to achieve this on a consistent basis. However, our healthy sleep habits could help permanently banish those night-time struggles.
Many who struggle to sleep worry about the past (how little sleep they have had) and the future (how bad things will be if they don’t sleep), which only increases night-time arousal and cultivates a “learnt response”, where the brain repeats the pattern each night. Mindfulness – focusing on the present moment – has been shown to increase the speed at which people fall asleep and the quality of sleep.
Limiting your caffeine intake to the morning and early afternoon is essential if you want to try to sleep better. The stimulant stays in your system much longer than you might think and not only undermines sleep quality, but can also exacerbate certain sleep disorders. Secondly, avoid excess alcohol, especially later in the evening. Although it can help you get to sleep, as the effects of alcohol wear off during the night, sleep becomes lighter.
Also, try eating protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices. Combine these with rice, pasta or potatoes to help the body get the most benefits and, in turn, you should find your sleep quality improved.
We hope that helps. Have you seen any other tips which have helped you nod off at night? Let us know on Twitter, we’d love to hear from you.
See you soon,
Feather & Black.
July 17th 2017