WHAT'S IN A SLEEP?
These two are my animals, Dr. Chipper and Dr. Dexter - perfect sleep models.
When was the last time you fell asleep within minutes, and woke up feeling rested? Are you among 60 million Americans that experience sleeplessness to a point that they seek support from a medical provider?
We all know, that stress, physical health, medications, and menopause/andropause are common underlying factors. Psychological factors are among the biggest culprits. Whether you are having trouble falling or staying asleep, I compile the strategies for you to manage stress, that prevents you from sleeping like cat and dog above.
Tips to Manage Your Sleep Routine
Blue lights which are TV/computer/cell phones are off 2 hour prior to bedtime
The ideal sleeping temperature is said to be around 18 degrees Celsius or 65 degrees Fahrenheit. Go ahead, turn your thermostat down.
Eating for better sleep
Sleep depends on proper neurotransmission—the communication between neurons in the brain and nervous system. Healthy cell made from from healthy foods we eat. And here we are again, we are what we eat. Keep in mind that eating a large meal close to bedtime may cause you to toss and turn. On the other hand, not eating enough may cause you to wake up in the middle of the night. It will certainly help you to keep a diary as to what you eat and how well you sleep, to determine what works for you.
Foods to eat for better sleep
- Fermented vegetables
- Legumes
- Root vegetables
- Kale, spinach and other dark greens
- Berries
- Cruciferous vegetables
- Nuts, seeds and whole grains -if you can tolerate them
- Lean meats in moderation
- Cold-water fish (salmon, mackerel, herring, trout) - in moderation
Foods to avoid for better sleep
- Packaged foods
- Caffeine-containing beverages after 2:00 PM
- Refined carbohydrates - bread, cookies, pasta, etc and sugars
- Alcohol