If you are having trouble sleeping, you are not alone. Millions of people are affected by sleep problems, especially because sleep has become so fragmented in modern times. There are many ways to get a better night’s sleep, but the place to start is with your diet. Keep reading to learn 5 ways to stop sleep problems with the right diet.
1. Make a Bedtime Routine
Establishing a bedtime routine is one of the best ways to ensure that you get a good night’s sleep. By following a set routine, your body will learn when it’s time to wind down and relax. The routine should include winding down activities like reading or taking a bath, and should be done at least an hour before bedtime. This will help your body relax and prepare for sleep.
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2. Bring On the Melatonin
Magnesium and zinc are two minerals that are essential for the production of melatonin, the hormone that regulates our sleep-wake cycle. Foods that are high in magnesium include leafy green vegetables, nuts, seeds and beans. Zinc Can be found in foods like shellfish, lean beef, poultry and fortified breakfast cereals. By ensuring that you are including these nutrients in your diet, you can help your body to produce enough melatonin to get a good night’s sleep.
3. Eat Right
If you’re having trouble sleeping, one of the first things you need to do is take a look at your diet. What you eat has a huge impact on your sleep quality. Here are 5 tips for eating right to help you get the best night’s sleep possible:
4. Avoid Caffeine
One easy way to avoid sleep problems is to cut back on caffeine. If you’re struggling to fall asleep, you might want to avoid coffee, black tea, and dark sodas after midday. These drinks are all high in caffeine, which can keep you awake and alert long into the night. If you’re having trouble sleeping, try avoiding caffeine completely in the evening. You might be surprised how much of a difference this can make.
5. Unplug at Night
One of the best ways to ensure a good night’s sleep is to unplug from all electronics screens at least an hour before bed. The blue light from these screens makes it difficult for our brains to wind down and produce the melatonin we need for a good night’s sleep. If you really can’t resist the temptation of checking your phone or laptop before bed, try using a program like f.lux that automatically reduces the amount of blue light emitted from your screens at night.
An early bedtime is the secret to a good night’s sleep. Going to bed and waking up at consistent times – even on weekends – is one of the most important things you can do for your health. But we know that sometimes, keeping an earlier schedule is easier said than done. However, it doesn’t have to be as hard as you think! Try these five tips next time you’re struggling with sleep problems: they might just help get those Zs flowing again.
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