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Many people suffer from some type of sleep disorder. Maybe they have trouble falling asleep or trouble staying asleep. Some people suffer from restless leg syndrome which affects the quality of their sleep. There are many different types of sleep disorders and different causes, from diet to daily stress. It is possible to get a restful night sleep without the use of sleep medications, you can do it naturally.
One thing that many people don't realize is how their diet affects their sleep patterns. Some foods not only cause indigestion which makes it hard to sleep, but certain foods affect the quality of sleep as well. In addition, our diet can cause restlessness and vivid dreams – both of which make it hard to get a restful night sleep. There are certain foods to avoid in the hours before bedtime. Things such as caffeine, sugar, and spicy foods are obvious culprits. But foods with high fat content can affect the quality of your sleep as well.
While some foods prevent you from getting a good night's rest, other foods help to promote sleep. The serotonin in our bodies helps us to go to sleep naturally. Serotonin is made with amino acids and tryptophan. We tend to think of tryptophan as something that kicks in after eating turkey. This is true, but it is also found in chicken, fish, milk product, avocados, nuts, and bananas. Eating a food that is rich in tryptophan before bed can help you get a restful night's sleep. There is truth to the old wives tale of drinking a glass of warm milk before bed! Just make sure you just have a snack, not a full meal. Otherwise you will be dealing with indigestion.
If you suffer from restless leg syndrome then your body is low in iron or folic acid. By taking a multivitamin that contains iron, you will help to relieve the symptoms and get a more restful night sleep. People who suffer from acid reflux may find that the symptoms are stronger when they lie down. Taking a daily acid reducer will help calm the stomach acids and help you sleep without heartburn.
Probably the biggest cause of sleeplessness is the daily stress we face in our lives. For some reason our brains just will not shut off and allow for complete rest. However, we can help teach our bodies to release the stress and relax. There are many different ways to do this. You can try a calming bath or foot soak before bed. Add calming herbs or bath salts that contain the fragrance of lavender. These calming scents work wonders for relaxing the mind and body. Find a subtle room spray or pillow spray that has a relaxing scent.
Exercise is a great way to relieve stress and promote quality sleep. Before bed, stretch or do a few gently yoga poses. Stretching your muscles releases the tension and allows them to relax. In addition to stretching before bed, get regular exercise daily if possible. Exercise is a great way to clear our minds and recharge.
You don't have to suffer from lack of sleep, but you don't need to turn to sleep aids either. Practice one or more of these sleep promoting techniques and see if you don't wake feeling rested tomorrow.
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