10 Ideas to Help You Sleep

Do you have trouble sleeping? The average adult needs 7 to 8 hours of sleep per night to function best. Some studies estimate that people who get less than 8 hours of sleep per night consume 20% more calories than those that get adequate rest.

You will need more sleep if you are very active or recovering from injury or illness. The best ways to gauge whether you are getting enough sleep is whether or not you feel rested on waking and whether you have enough energy to make it through the day.

Here are 10 ideas to help you get some much needed sleep:

1. Foods that are high in tryptophan will promote sleep. Try eating bananas, nut butters, turkey, tuna, yogurt, dates, or figs in the evening. 
2. Do not eat large meals within two hours of bed time.
3. Avoid eating foods containing tyramine close to bedtime. Tyramine increases the release of norepinephrine, which is a brain stimulant. Foods high in tyramine include bacon, cheese, chocolate, sugar, tomatoes, spinach, wine, ham, saurkraut, and potatoes.
4. Avoid caffeine, alcohol, and nicotine for four to six hours before bed. A small amount can help you fall asleep, but will disrupt deeper sleep cycles later.
5. Chamomile tea has mild sedative properties. Drinking this tea can help calm the nervous system, which will help promote restful sleep. (NOTE: do not use chamomile if you are allergic to ragweed, pregnant or breastfeeding, or taking warfarin or cyclosporine)
6. Try to go to bed and wake up at the same time every morning.
7. Sleep in a dark, quiet room with a comfortable temperature.
8. Go to bed only when you are sleepy. If you have trouble falling asleep, get out of bed and do a quiet activity (like reading) in a dimly lit room until you feel tired enough.
9. Take a hot bath (not a shower) an hour or two before bed. 
10. Keep electronics out of the bedroom. They are distracting and the electromagnetic fields they generate can disrupt your rest.

Remember, getting enough sleep is key to being productive and effective throughout your day. Staying up too late and forcing yourself to rise early may seem like a great way to get more done, but in the long run, you will actually get less done and not perform as well! Take care of your health first. Taking care of yourself will allow you to give more of your time and energy to others.

Please, check in with your doctor if you snore or suffer from insomnia. Snoring can indicate much more serious health problems. Chronic insomnia is often a symptom of a serious underlying medical condition.