In follow-up to my last blog on How to Sleep Better, here is Part Two…
If you are interested in optimal health and energy, and you currently have problems sleeping well, How to Sleep Better habits need to become second nature to you. Please see my last blog (two weeks ago) on darkness, reading, writing, EMF’s, herbs and ritual on How to Sleep Better, and read on for further ideas.
Bed before 11pm ~ your body, does a lot of its recharging/recovering between the hours of 11pm and 1am. For example, your gallbladder and liver expel toxins and rejuvenate around this time. If you are sleeping during 11pm – 1am, you give both organs optimal opportunity to do their night-time job more effectively.
Exercise ~ exercising for at least 30 minutes a day aids sleep. However, it is best to not exercise too close to bedtime or it may have the opposite effect.
Avoid bed time snacks ~ particularly all forms of sugar (including grains). Sugar raises your blood sugar levels, which in turn inhibits sleep. If you feel you must eat, something light that is rich in tryptophan (an amino acid which has a natural sedative effect) such as pumpkin seeds, cashews, or walnuts, makes the best snack.
Caffeine ~ for many people, caffeine’s effects linger long after consuming it. Even an afternoon cup of coffee can keep some people awake. If you are one of these people, it’s a good idea to not have any caffeine at all from lunch onwards.
Alcohol ~ although alcohol can make you drowsy, that effect is short lived. Alcohol has a habit of causing you to wake up several hours after going to bed, and then preventing you from falling back to sleep. It can also stop you from falling into the deeper stages of sleep, which is a bad habit to get into, as this is when your body does most of its healing.
Body weight ~ be aware of your weight in relation to your sleep ability. Extra weight can increase the risk of sleep apnoea and gastrointestinal upsets, which in turn can prevent sleep.
Stress management ~ if stress or worry are keeping you awake, think about – and incorporate – ways to better manage your stressors; for example, yoga, deep breathing, meditation, Vitamin B, exercise, journaling, herbs, homeopathics, etc.
Bathing ~ the warmth of a hot bath or shower before bed can be extremely relaxing. Add some lavender oil to the bath – or a drop to your temples if having a shower – for even greater relaxation. If this works for you try to make it part of a Sleep Better ritual every night.
May you go to bed at night with a heart full of gratitude, dream with peace as your companion, and wake with energy to greet each new day. ~ GreenWitch Tea
(1) Body clock and organ health (2) Sleep and memory (3) Sleep and mental health (4) Sleep and social issues (5) About GreenWitch Tea
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2 Comments. Leave new
fantastic follow on from last blog, love the information zzzzz
and the pictures around it. very calming zzzzzzzzzzzzzzz
Hi Mark, Thanks for your comments. I am happy you enjoyed both blogs… and our furry buddies always make for great pictures, don’t they! :-))
Wishing you deep sleep and happy dreams… )o(