Eight ways to beat insomnia | NJ.com

Sleep is critical to a focused mind and a healthy body. Without it, the stress of everyday life is compounded, and your body doesn?t work as efficiently. For those of you who are suffering with bouts of insomnia the following tips may help you rest a little easier.

1. Caffeine is a great way to wake up in the morning, but can be one of the main things contributing to your lack of sleep. Avoid caffeinated substances at least six hours before you go to bed. If you are hitting that mid-day slump try eating some power-packed protein, or move around a bit to get some energy.

2. Lightening your meal at dinner time may help you sleep easier. Heavy foods can cause bloat, gas, and indigestion. Instead of resting, your body is working hard to digest your heavy meal. Save rich dinner meals for weekends and late nights out, and choose more conservative meals for the work week.

3. Alcohol, though it is a depressant, can contribute to restless nights. It inhibits the slow-wave sleep, the deepest part of the sleep cycle. So if you have an early morning planned for the next day, you may want to go easy on the night cap.

4. The body lowers its core temperature to prepare for sleep. Therefore while exercise is important, plan evening workouts with sufficient time for your body to cool off. That way you will fall asleep that much faster.

5. We?ve all been there?where we had way too much to drink before going to bed, and end up making several trips to the bathroom in the middle of the night. Frequent disturbances during sleep makes it harder to fall back asleep. So limit liquids at least two hours before bedtime.

6. Preparing for bed, means mentally relaxing, as well as physically relaxing. Try and shut off the TV, computer, and put down your phone. Read a book instead or listen to relaxing music.

7. Lavender is a well-known natural sleep aid, known to help with relaxation and relieve anxiety. Put some under your pillow, or infuse it in a cup of boiling water.

8. One of the best ways to consistently have a good night?s sleep is to go to bed on a regular schedule. Your body is smart and will get used to the repetitiveness, allowing you to a form a dependable sleep pattern.

Source: http://blog.nj.com/fitness/2012/10/eight_ways_to_beat_insomnia.html

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