Patriot Health Digest
Sleep is very important. When we don’t get good sleep, we feel the damage it does. But occasionally, it can be hard to get to sleep, even when we are tired. We asked sleep researchers about the problems to getting a good night’s sleep, plus they gave us their recommendations on how to fall asleep more easily. Here’s what they said.
1. Is it stress?
Any kind of stressor, like changing jobs, can hurt your sleep. And it’s not unusual for stress to hit you right before going to bed, which leads to autonomic arousal and then elevates your heart rate.
What to do:
Find some kind of pre-bed activity that allows your heart rate to comedown. Stress management techniques like meditation and progressive muscle relaxation are especially helpful.
2. Too much caffeine?
Caffeine has a long half-life, which means it takes a long time to get it out of your body. If you have one cup of coffee around 2:00PM, and by 10:00, up to 50% of this caffeine will still be in your body and brain.
What to do:
Remove the caffeine as soon as possible. If you are in a desperate need for an afternoon pick-me-up, try going for a smaller cup of white or green tea instead of another 16-ounce coffee.
3. Eating before bed?
Eating a large meal within three hours of sleeping can have bad effects on your sleep. If your body is still digesting your large meal, it can’t focus on restoring your body during your sleep cycle.
What to do:
Eat dinner earlier, and try to give yourself three or more hours before bedtime. If you are in need of a bedtime meal or snack, avoid spicy, fatty, or acidic foods, and go for magnesium-rich and light snacks instead.
4. Is it your bedroom?
Everything from noise to temperature to light can change your sleep. Too much light during or before sleep can suppresses your melatonin production and it is very hard to fall asleep when you are hot.
What to do:
Keep your bedroom dark, cool, and quiet. You might consider using blackout curtains, or a box fan for noise to help you sleep.
Author: Steven Sinclaire
