Want to get better sleep? Exhausted when you go to bed but your mind keeps racing with thoughts, ideas, and woulda, coulda, shoulda? Give yourself a decent amount of time to wind down and relax before crawling into bed. Think of your life as a dimmer switch, where you gradually ease yourself into a relaxing mode. To get in that mindset, try taking a warm bath or shower, or read a calming book – no thrillers or intense drama.
Do you sometimes wake up too early? You feel groggy and tired still but cant get back to sleep? People sleep lighter in the early morning hours. Moderate light and noise such as chirping birds can stop you from getting back to sleep. Are you staying up too late binge-watching TV? Should you go to bed a little earlier? Maybe your internal body clock is set for early morning. You will want to minimize anything that is slightly disturbing to your sleep. Try hanging black-out curtains in the bedroom or sleep with a sleep mask that blocks out the light. You can also try using silicone earplugs to shut out noises that disturb your sleep.
Are you having a restless sleep? Ate dinner too late? If you ate a dinner high in saturated fat it can disrupt your stomach and lower the production of serotonin, a hormone that relaxes your body. The ideal late evening dinner should consist of a lean protein such as tofu, skinless chicken, turkey or salmon. Then add a complex carbohydrate such as lentils, sweet potato or quinoa, this combo has been known to stimulate neurotransmitters that help you doze off. If you have been lying in bed for more than 20 minutes and can not get to sleep, try going into another room and read with the lights dimmed. Do not get on any electronics as that will stimulate your senses, versus causing relaxation. De Hart Plumbing Heating and Cooling, serving Manhattan Kansas, Junction City Kansas, Topeka Kansas and some surrounding areas.