Four Tips to Help You Fall Asleep

by Denise Wagner on January 22, 2013

#2 Avoid going to sleep with either full or empty stomach

Metabolism is least active when you sleep so the heavier your meal before bedtime, the longer it takes to get digested. Too much food   when your metabolism has already slowed down will make relaxation impossible. Hunger pangs on the other hand have been shown to keep the brain mentally alert making it more difficult to doze off. Hence, timing and moderation are the key. Setting your dinnertime at least three hours before you sleep and eating adequate amount of food will help you sleep better.

Avoid high-carb, spicy, and fat-filled foods. Eating light portions is recommended unless you fancy tossing and turning as you try to snooze. Drinking any more liquids two hours before you sleep should also be avoided or you will be interrupted by frequent urges to go to the bathroom. Certain drinks such as chocolate, cocoa, sodas, coffee, alcoholic beverages, and even teas with caffeine have effects that can last for several to 24 hours. Alcohol may relax you for the first few hours after consumption but it can lead to a restless night’s sleep. If you have a serious problem drifting into dreamland, minimize or stop consumption of these stimulants.

#3 Take a bath

Quick and warm showers before bedtime will create a drop in your body temperature. This slows down metabolic functions, allows more blood and oxygen flow throughout your body, and releases muscle tensions. The drop in body temperature signals your brain that is time to wind down and sleep. Take note, however, that a longer hot shower may hamper your effort to sleep as increasing the body temperature too much will create an energetic feeling. Keep your showers short and moderately warm.

An aromatherapy bath is also known to help you get relaxed and ready to sleep. Try incorporating lavender aromatherapy products into your bath. Studies show that lavender can slow down heart rate and blood pressure, and is believed by physicians to be efficient calming bedtime routine. Other popular plants or flowers used in aromatherapy and are known to encourage sleep include chamomile, hops, passion flower, and valerian among others. Avoid using essential oils or products containing lemon, peppermint, cypress, grapefruit, rosemary and some other plants that are particularly stimulating and energizing.

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