Our body needs 6-8 hours of sleep a night; the circadian sleep cycle is from 10pm-6am
Pointers for sleeping
Don’t have any caffeine, processed sugars, candy and fruit after 12 noon- We all know that caffeine can perk us up and make us more alert, but dependence on it could hinder you. Caffeine overload can trigger anxiety attacks, jitteriness, impatience, mood swings, and insomnia. But quitting cold turkey is not necessarily the answer either, as caffeine withdrawal may lead to irritability, constipation, and headaches. Most experts recommend a slow, gradual decrease in caffeine intake and an increase in plain non-fat yogurt and certain herbs.
*Don’t eat after 6pm so you allow your body to have 4 hours to digest last meal.
*Avoid deserts and processed foods if you have a snack after 6pm
*Take PGX with last meal, helps control blood sugar levels.
*Take 5htp & L-theanine helps calms the mind, produces Serotonin & releases Melatonin
*Go for a short walk after your last meal
*Take a bath/shower 40 minutes before bed time
*Read before going to bed or watch a show that promotes well being.
*If you watch TV, turning the lights off will promote a sense of well being
*Many prescription medications can interfere with proper sleep. Read side affects
*Establish sleep routine brush teeth, floss teeth, change clothes, etc
*Don’t sleep in on the weekends or days off.
*Go to bed and wake up at the same time every day.
*Avoid naps they can interrupt w/the sleep cycle & make it more difficult to fall asleep.
*Get on a regular program of exercise. Muscles that are in shape relax more easily.
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