Tryptophan is an amino acid that is a precursor to seratonin which regulates sleep patterns. Food sources include chicken, turkey, fish and eggs. Vegetarian sources include seaweeds, spirulina and spinach. Having adequate protein intake through every day will ensure that you have all the amino acids required for regular sleep cycles. Protein also keeps blood sugar balanced. A blood sugar crash at night will wake you up, so have a high protein snack at your evening tea ritual. It can help you stay asleep longer.
2. Magnesium foods
Magnesium is known as the calming mineral. It is involved in the chemical reaction that relaxes muscles as well as helps the brain to settle down and allow sleep to occur. Food sources include bananas, almonds, oats, green vegetables and salmon. An evening bath with epsom salts is a way to relax the body since Magnesium in the epsom salts is absorbed through the skin.
3. Evening tea ritual
Taking time to wind down and relax at the end of a long day is the best practice to improve your sleep at night. Set a time about two hours before you want to go to bed and turn off all electronics, turn down the lighting in your house and make yourself a cup of tea. Lemon balm, chamomile and valerian tea are all useful sleep aids.
4. Say No to Stimulants after 3pm
Avoid coffee, black tea, sugar and chocolate after 3pm. These stimulants are known to excite the body which prevents any relaxation required for sleep. It can take your body hours to eliminate caffeine and other stimulants, so stop consuming them at 3pm everyday to improve your likelihood of getting a good night’s sleep.
5. Fun time!
When we have fun our body is less stressed. When our body is less stressed we sleep better. Make sure to have some time every day that is just for you, and at least once a week plan something that you find super fun. Maybe a night salsa dancing, playing Settlers of Katan with friends or going to a concert. The fun time in our life is an important component of overall health and stress management. I also consider exercise to fall in this category. Exercise should not feel like a chore. Choose an exercise regime that you love and have fun doing. Physical activity is known to aid sleep cycles.
Courtesy of My Yoga Online.