Long-term solutions come from understanding what causes the problem and then taking appropriate measures to solve it. That usually means making important changes to your lifestyle such as:
Improving your diet: Eat organic foods low in sugar and high in protein and vegetable fats to keep weight in check.
Having dinner earlier: Eating sooner or having a light meal in the evening (salad, soup) is healthier and will help you sleep better.
Eliminating alcohol, caffeine, and sugar: Skipping desserts and refraining from consuming too much liquid at night will help you get better quality, uninterrupted sleep.
Exercising no fewer than four hours before bedtime: Hormones released during exercise give us renewed energy, so it’s important to settle down and allow time to mellow out before going to sleep.
Finding ways to settle down before bedtime: Meditating and listening to calming music are good options.
Taking supplements: I have created Somnacore, a combination of valerian root, chamomile flower, magnesium, calcium, and zinc. When taken half an hour before bedtime, it will help you relax naturally, fall asleep, and stay asleep. Drinking chamomile tea after dinner also is helpful.
Considering integrative modalities: Acupressure, acupuncture, cognitive therapy, biofeedback, Reiki, and energy work often help improve quality and quantity of sleep.
Now you have a better understanding of your sleep struggles, including what may be causing them and how to resolve them.
It is clear what a combination of healthy lifestyle choices — good diet, regular exercise, relaxation techniques, better sleep hygiene — can do to enhance sleep quality and quantity.
Give some of these suggestions a try and you’ll soon be getting better shut-eye.
Posts by Erika Schwartz, M.D
© 2022 NewsmaxHealth. All rights reserved.