From the BlogSubscribe Now

Food for Sleep

foods for sleep

Food for Sleep

 

We all know that what we eat can affect our health, our mood and our energy levels. But is there a certain food for sleep which can help us to get a little more vital shut eye?

Here are a few points to remember in terms of food for sleep;

 

-Choose foods high in tryptophan; Foods such as dairy products, poultry, peanuts, red meat, fish, chickpeas, banana and pumpkin, sesame and sunflower seeds are rich sources of the amino acid tryptophan. Tryptophan is an amino acid which is essential in order for our bodies to make serotonin and melatonin, which makes us more relaxed and sleepy. Eating carbohydrates with your tryptophan containing food help to increase tryptophan’s effect. Dairy products especially aid sleep as calcium boosts the effect of tryptophan too.

 

– Fish- Such as halibut, tuna and salmon contain good levels of Vitamin b6 which is also needed to make melatonin

 

– Magnesium is sometimes called ‘natures tranquilliser’; it helps our bodies to deal with stress more effectively. Magnesium is involved in helping relaxation in the body and could help you to get more sleep. Good sources include beans, nuts and fish.

 

– A small study suggested that eating two kiwi fruits before bed improved sleep.

 

– Leafy Greens – No, calcium isn’t just in dairy foods. Kale and broccoli and two (surprisingly) calcium rich foods which you should include in your diet. Calcium deficiency could contribute to insomnia so munch down on those greens.

 

Do you know of any food for sleep which work? Have you tried any of these tips? Perhaps there are certain foods you know to keep you awake? Let us know in the comments below.

 

Join our successful sleep programme and start sleeping better tonight.

Google
By Chloe Brotheridge

Stress and Insomnia

Stress and Insomnia

stress and insomnia

A recent study at theSleep Disorders and Research Centre at Henry Ford Hospital in Detroit found that certain methods we use to deal with stress can increase our risk of insomnia.
‘It’s not the number of stressors, but your reaction to them that determines the likelihood of experiencing insomnia,’ says lead author Vivek Pillai, PhD who headed up the study. What we do in response to stress can determine whether it causes insomnia, or not.
The researchers identified 4 main methods for coping which were associated with an increased risk of insomnia. These included
– Disengaging with the stressor and trying to ignore it
– Using drugs or alcohol to cope
– Distraction with a movie or TV
– Having lots of intrusive thoughts about the stressor.

The researchers found that it was the last point, having intrusive thoughts, which had the biggest impact on insomnia.
Many of us, even those without stress and insomnia, will know what’s it’s like to lie awake thinking about something, being unable to stop worrying or switch off.

Listening to the recordings and practising the exercises advised in this programme, can help you to ‘quieten’ down the mind and turn off mental chatter, so that you can sleep more soundly.

Does Arrogance cause Sleeping Problems

Are we arrogant about our need for sleep? Do we underestimate the need for a full 8 hours sleep? Going against our natural sleep rhythm could be causing sleeping problems.

Scientists have said recently that the fact that we override our body clocks in favour of, say, staying up late to work, or watch TV means that we are putting our minds and bodies at risk. Does arrogance cause sleeping problems?

They suggest that by staying up late we are cheating evolution and doing something which is against our evolutionary nature. We think we can get away with it, but it looks like we can’t.

On tops of the fact that we choose to stay up later, we are also using more electrical devices late and night. The blue light emitted suppresses melatonin in the brain, making it even harder to sleep.

I know that in my sleep clinic, many clients say that part of them resent having to sleep, since they would rather be up doing other things. This may even be the case for some of us subconsciously, since we may feel under pressure to ‘do more’, achieve more and work harder. This can lead us to either consciously or unconsciously allow sleep to slip down in our list of priorities.

To help combat thing, try to be strict with yourself and set a firm bedtime. Ten thirty or 11pm is usually a good time if you are waking at 6:30am or 7am. Most of us need between 7.5-8 hours sleep. Remember all the benefits of getting a good nights sleep such as how much better you’ll feel in the day, and use that to fuel your desire to have an early night.

Insomnia – How to Get to Sleep – Breathing Exercises

Insomnia – How to Get to Sleep – Breathing Exercises

Relax and feel more calm with these breathing exercises

How to sleep better tonight! Do you have insomnia? Need help with sleep?

This programme is for you! If you’re having sleeping problems our programme guarantees to help you sleep better.

 

Insomnia – How to Get to Sleep – Breathing from Chloe Brotheridge

 

Insomnia and how to get to sleep

Insomnia and how to get to sleep . How to get to sleep and how to sleep better if you have sleeping problems.

How to sleep better tonight! Do you have insomnia? Need help with sleep? This programme is for you! If you’re having sleeping problems our programme guarantees to help you sleep better. Sick of searching for an insomnia cure or insomnia treatment? Look no further! See www.help-me-sleep.org

Sleep better

Drinking lots of alcohol or a lie in at the weekend could be bad for your sleeping pattern. Lie ins mean that you are disrupting your natural circadian rhythm. Drinking alcohol also lowers the quality of your sleep, and stop the REM cycle, meaning that you will awaken less rested.Try to find ways of relaxing your mind. Try this breathing exercise; breathe in for a count of 7 , hold for a moment, then breathe out for 11. This ratio activated the parasympathetic nervous system which aids relaxation. You could also try yoga, meditation, acupuncture, hypnotherapy for listening to relaxing music.The essential oil lavender can help with sleep, along with the herb valerian root.

Try to avoid vigorous exercise right before bed – this can excite the body too much and lead to your mind and body racing as you try to sleep.

If you are tossing and turning, get up and do something else. Only return to bed when you are actually tired.

Take regular exercise, such as walking or jogging or bike riding. The happy hormones produced during exercise are good for helping you to sleep.

Make your bedroom a calm place, just for sleeping. Try to avoid working or having lots of electrical equipment in your bedroom.Try to avoid using your computer right up until you go to sleep – the light can affect your melatonin levels. Get into a good bedtime routine where perhaps you have a bath, read a book for listen to an eyes closed relaxation instead Help Me SleepStay away from caffeine after 3pm, or avoid completely if possible. It’s found it tea, coffee, cola and chocolate.

Eating food rich in the amino acid tryptophan can help you to sleep since our brains convert this to serotonin which relaxes us. Eat poultry, nuts, eggs and beans to get this.

How to Get to Sleep – 4 Lifestyle Tips

So, you have sleeping problems? Insomnia? You’re not alone, it’s thought that over 30% of people have problems with their sleep. 30%!!!

Perhaps you struggle to get to sleep in the first place – finding that you can’t ‘switch your brain off’; maybe you wake up during the night and can’t get back to sleep. It might be that you find yourself waking up in the early hours of the morning, your mind full of worries. Stress can be a big contributing factor, as well as certain lifestyle aspects.

Sleep is so important for your quality of life – it affects the way you think, feel and behave in so many ways. If you can’t sleep properly It was negatively affect your health, happiness and mental health. If you can’t sleep – it’s time to take action and make some changes!

Tip 1: Get your body into a regular routine.
Consistency is key here. It’s no wonder your internal body clock gets confused when you spend some nights up till all hours, others in bed early, while sleeping in on some mornings, and up at the crack of dawn on others. Get into a regular schedule, and train your body that 11pm is sleep time and 7am is wake up time (or whatever you want it to be).

Tip 2: Regulate your sleep hormones

Melatonin is the sleep hormone – it’s produced in response to darkness and suppressed by light. One way of regulating your melatonin production is to get some sunlight in the morning – preferably before 8am. Light emitted from computers, TV and smart phones can be enough to suppress your melatonin so try to avoid using these things before bed. A light box may be useful on dark winter mornings to help with that AM light exposure.

Tip 3: Relax before bedtime
Take a warm bath, read a book or have a hot milk. make sure your bed is comfy and the temperature in there is just right. Reserve your bed strictly for sleep and sex. Ear plugs and an eye mark may be helpful for some. You could also try yoga, meditation or listening to relaxing music or eyes closed sleep relaxation recordings such as these

Tip 4: Healthy diet and exercise

Avoid big meals at night. If your body is busy and active trying to digest a meal – it’s going to be too stimulated to sleep. Fatty, acidic or spicy foods are the worst culprits.
Although it may seem that alcohol relaxes you and help you sleep – in the long term it causes damage because it stops you from entering REM states as readily, and hence the quality of rest is lower.
Caffeine is a sure fire sleep killer. It can stay in the system for up to 10 hours, so cut it out, or at least cut down and limit it to mornings only.
Foods containing to amino acid trypotophan can aid sleep since this is a precursor to serotonin, which relaxes us. Try eating poultry, nuts, tofu, bananas, cottage cheese or peanut butter to gain the benefit.