While 8-10 hours of sleep every night is recommended for us as adults, many of us don't even reach the bare minimum and many of us do not enjoy a calm restful nights sleep when we do sleep. Either it is hard to fall asleep in the first place, and or the sleep that we do get is restless, unsatisfying, and or just not enough. Since you can never "catch up" on your sleep, here are a few tips that may allow your sleep to be better, and longer so that you can truly reap the benefits of a "good night's sleep".
* If you have trouble falling to sleep, have a cup of chamomile tea before bed; the plant it's made from acts as a mild sedative, which will calm your body and help you drift off.
* A well-rounded diet with foods high in B vitamins, calcium, and zinc will help you rest better. According to research done by Michael Breus, PHD., author of Beauty Sleep, "Vitamin B6 signals your body to produce the calming horomone serotonin, and calcium and zinc are natural relaxants".
* Don't go TOO LOW when it comes to yur daily caloric intake. When daily calories are below 1,200, you miss out on key nutrients and this may affect your sleep. According to Susan Moores, RD., low iron, for instance may cause symptoms similar to 'restless leg syndrome', and a deficiency in folic acid may lead to insomnia.
* Large late night meals causes an increase in blood flow to the digestive track causing the stomach to secrete more gastric acid, and making your pancreas and intestinal muscles work harder. This stimulates your system instead of calming it which may cause a restless nights sleep.
I hope these tips will help you improve your sleep patterns and habits so that you may enjoy a good nights sleep every night. Always remember to smile!
Be well :)
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