Melatonin supplements may improve sleep quality in certain people and may help mitigate the effects of jet lag. A really good thing about these sleep aids is that they produce little side effects, if any.
helps you sleep is yoga, a system of relaxation, breathing, exercise, and healing, with origins in Indian philosophy. Adherents describe it as the union of mind, body, and spirit, and if all three of those can become calm, sleep is sure to follow.
Did you know that you There’s a relaxation can improve the quality Interestingly enough, aromatherapy technique that is of your sleep by eating seems to work best with women, somewhat similar to certain foods? Try foods possibly because women tend to meditation, but the that contain tryptophan, have a more acute sense of smell. focus is on one’s own like turkey, the napmuscles, which naturally inducing Thanksgiving slip into a relaxed state when we fall asleep. You staple, or walnuts. Or go exotic and feast on elk, simply focus on relaxing all your muscles—one which actually contains almost twice as much at a time—either starting from the top of your tryptophan as turkey. Magnesium is a natural head and working down to the tips of your toes, sedative; foods rich in it are legumes and seeds, or vice-versa. The key is to allow the muscle that dark green leafy vegetables, almonds and cashews, you just concentrated on to remain relaxed while whole grains, and wheat bran. Maybe that’s why you’re focusing on the next one. It actually works a bowl of cereal before bed just fits. Vitamin B6 pretty well if you can focus your concentration well enhances the body’s conversion of tryptophan, so enough to keep all your muscles relaxed. Once that any food rich in this vitamin can help make the happens, chances are that you’ll drift off soon. eyelids heavy. Pistachio nuts, sunflower seeds, and bananas are good sources, as are salmon and tuna. Some people use aromatherapy to help them In some ways the ancients were pretty smart, so sleep. English lavender seems to be the favorite; let’s not forget that old sleep-aid staple, lettuce some add a few drops of lavender oil to a prejuice! Just simmer several large leaves in water bedtime bath, others like to put a lavender sachet for 15 minutes—and add just a hint of mint for under the pillow. Chamomile (You sipped the tea flavor. Yum. earlier, right?) is another pleasing scent that eases tension, as do jasmine and vanilla. There are more, There are some foods to avoid before bedtime. You but these four are good for starters. Experts stress already know to limit your intake of caffeine to the that natural oils are much more effective than earlier hours of the day, but you may not know that synthetic scents because the complex chemistry of avoiding sugar in the evening will help you sleep the plants’ proteins is believed to be the therapeutic better. Sugar causes uneven blood sugar levels, and agent. Interestingly enough, aromatherapy seems to that can disrupt sleep during the night. work best with women, possibly because women tend to have a more acute sense of smell. Okay, you’ve eaten all these goodies to help you sleep, but your eyes are still wide open and your Acupuncture has been shown to help with insomnia mind is racing, thinking about all the things you also. Some believe that hypnosis can be of value, won’t accomplish tomorrow because you’ll be though I wonder how the nightly process would too tired. Try meditating; some people swear by work. Would you be hypnotizing yourself? How do it. Simply put, meditation is a relaxation technique you snap out of it in the morning? that involves consciously directing one’s attention to an object of focus, such as one’s breathing or Now that I think about it, reading this article has a word or a mind’s picture of a peaceful scene, probably been just as effective in putting you to in order to increase awareness of the present. sleep as any of the methods mentioned in it. Meditation takes a lot of practice, but it relaxes the Sweet dreams. body, reduces stress hormone levels, and calms the mind. A related discipline which some say an apple a day may 2014 19
The May 2014 issue of An Apple a Day magazine.