How to Sleep Better | Without Sleeping More
Let Kris J. Simpson inform you how to sleep better without having to sleep more hours each night with these simple sleep secrets!
First things first. Food. I don’t know about you but I cannot go to sleep on an empty stomach. I’ll just toss and turn all night so I prefer the traditional bedtime snack of cereal and milk. Now, there’s some science behind this because in the milk there’s something called tryptophan and tryptophan induces sleep. It’s also found in things like eggs, honey, nuts and seeds, and bananas. These are great evening snacks as well. Hold up, all you carb haters looking at my cereal over here. The worst thing you can actually do is have a high protein snack because protein’s hard to digest. You’ll end up tossing and turning all night. The other reason you toss and turn is if you had a junk food bender and you’re bound to wake up with a food hangover.
Studies show that if you are sleep deprived, you may experience an increase in appetite. Less sleep also disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.
The second, of course, is exercise. You can probably imagine why exercise would help you sleep but what kind and what type of exercise is the best? Well, studies show that afternoon or early evening vigorous cardiovascular workouts are recommended because it raises your body temperature above normal a few hours before bed allowing it to start falling just as you’re getting ready for bed. This decrease in body temperature appears to be the trigger that helps you ease into sleep. Aerobic exercises such as jogging, walking, swimming, bicycling, jumping rope or dancing are probably the best to combat sleeplessness. To help yourself to sleep well, you should aim for 15-45 minutes of moderate-intensity exercise on a daily basis.
Along with nutrition and exercise, good sleep is one of the pillars of health! Remember that sleep is not a privilege – it’s a priority if you expect to perform at your best in all of the areas of your life!
Inspire to aspire,
Kris J Simpson
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