Hey there, the beloved viewer! Welcome to my blog post 9 Natural Ways to Help You Sleep. How hectic is your work schedule? You said you were having trouble sleeping, so I’m wondering if your job is what’s causing it, Trust me, you’re not the only one. Did you know that 40 million people in the United States alone suffer from chronic sleep disorders? And not just one type. There are over 70 of them!
While you should always consult your doctor for medications, there are several natural remedies for bad sleeping habits. Let’s discuss 9 Natural Ways To Help You Sleep. Do you like doing yoga? How about keeping a journal? Do I really have to stop eating spice? We’re talking all that AND more.
Yes, you heard that correctly. Cheese, particularly Swiss and cheddar, contain large amounts of tryptophan. This is an amino acid that releases melatonin. Once released the melatonin will help you sleep quicker. It can also help you snooze longer than usual. But don’t rummage through dairy products just yet.
The average single slice of cheddar is around 113 calories. Any of you cheese enthusiasts would know that once you eat one slice, it’s hard not to eat more. Within the span of just two minutes, you could be having not one, but five slices of cheese and that’s well over 500 calories right before bed. It may be wise for you to leave a decent space between eating cheese and catching Zs.
Dabble in Yoga – 9 Natural Ways to Help You Sleep
I know what you’re thinking, “but isn’t yoga supposed to pump you up with energy?” Well in a way, yes. Yoga has several benefits. One of them is to help you relax. Ancient art can be a great way to relieve stress. Which much of the time is keeping us from the proper sleep we deserve. It can be just as helpful as meditation.
In a survey conducted over 55% of subjects stated that yoga helps them get better sleep. Another 85% say yoga helps them reduce stress. Yoga poses such as the wide need Child’s Pose the standing forward bend and Legs up the wall are suggested by experts as great exercises to do before bed. So if you’re feeling active and would like to stretch your body out of its comfort zone if yoga a try.
Have A Banana
Like cheese, Bananas are another great source of melatonin. They also contain a healthy amount of magnesium and potassium. Both of which encourage your muscles to relax. A single banana is around 26 grams of carbohydrates.
This mix of carbs and tryptophan will help you fall asleep quicker as your muscles become less tense. So if you have any bananas on hand try eating one about an hour before bed It may be just the remedy you need for a proper snooze.
Stop Eating Spice – 9 Natural Ways to Help You Sleep
We’ve talked about adding foods to your diet. Now. Let’s talk about subtracting them. Gorging on hot spicy meals before bed can be a recipe for disaster. No pun intended. Whether it’s your burning chicken wings the sizzling salsa on your nachos or too many drops of Franks in your pasta. Spicy food can give you a really bad case of heartburn. Try getting some shut-eye while your chest feels like it’s on fire. See if that works for you. Not only does spice reduce the amount of sleep you get it also raises your body temperature.
In a study conducted on healthy young men, their quality of sleep reduced after consuming hot condiments such as mustard in Tabasco. When they did not consume the spice their sleep was much better. So keep that in mind the next time you’re scouring the menu for those scolding hot appetizers. Speaking of heat are you trying to burn away some excess fat from your body? Well, check out our video on how to turn your body fat into body heat. While you’re on the subject, are you looking to lose weight in an unconventional way? Click on our article for the weirdest ways to lose weight ever. Now back to our list of 9 natural ways to help you sleep.
Keep A Journal
I know this has nothing to do with diet or physical exercise. But what about mental exercise? Writing our feelings down helps us relieve stress. If you jot them into a journal right before bed Psychologists state that it helps people unload many of their negative emotions. Perhaps thoughts that are keeping us up at night.
Think of it as an outlet. The more we write our feelings onto a physical surface. Less, we worry. Maybe even try to write a to-do list. One study showed that putting together a list of goals for the following day helped participants sleep an average of 9 minutes faster. So channel that writer and jot away.
Choose Some Cherries
Keeping with the theme of melatonin. Cherries are among its only natural food source. One study showed that women with insomnia who guzzled two glasses of cherry juice were able to sleep an additional hour and a half. If you’d like to stick with the conventional way health professionals suggest eating a bowl of cherries one hour before bedtime.
Have Some Popcorn
We’ve touched on cheese Bananas and cherries. So we thought we’d cut you a break here and add some fun food to the mix. You don’t have to be at the movies or carnival to enjoy this treat. Believe it or not popcorn can be a great before-bed snack. Its carbs carry just the right amount of tryptophan to put you out with its high fiber concentration.
Popcorn is easily digestible. If you’re going to get popcorn just try to make sure that you get the low-calorie kind. The average serving of low-fat popcorn is just around 93 calories.
Drink Green Tea
This is one you were probably expecting to pop up on the list somewhere. Green tea has several benefits. Not only can it help you lose weight and burn fat. It also lessens your risk of cancer but a little-known fact. Green tea helps reduce stress. We have the amino acid via 9 to thank for that. The reduction of stress on your body can help you get to sleep quicker.
There is a catch though. When you drink green tea make sure it’s decaffeinated. If you down a cup of high caffeine green tea it can have the exact opposite effect before bed. Normally, the average cutoff time for tea is 2 p.m. in the afternoon. But if the tea has low caffeine, you can drink it all night.
Quit Drinking Booze – 9 Natural Ways to Help You Sleep
We would hate to burst your bubble but getting blackout drunk isn’t exactly a healthy way to pass out at night. Many of us have felt the effects of a hangover, right? Good. I’m glad it’s not just me while too much alcohol can help you fall asleep at night. It’s waking up in the morning that works as a deterrent. Even if you slept 10 hours, you would wake up feeling like you’d been hit by a freight train. Drinking booze before bed can also cause you to wake up in the middle of the night.
Here’s what happens during sleep alcohol will turn on the brain pattern known as alpha activity. Which normally works when you’re awake? This coincides with your sleeping pattern known as Delta activity. This alters your sleep pattern and gets in the way of restoration sleep. Alcohol can also hurt your body’s ability to breathe during sleep. While you’re out you’re prone to sleep apnea as well as snoring.
Have you had trouble falling asleep? Would you consider any of these methods on our list? Let us know in the comments? Enjoyed this article share with your friends. Wait, what kind of besties would we be if we didn’t tell you about our other awesome article? Scroll down choose the left or right article and enjoy.