17.10.2015
If you are having insomnia or trouble sleeping at night, definitely do not try to nap during the day - you will throw off your body clock and make it even more difficult to sleep at night.
Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon.
Iron deficient women tend to have more problems sleeping, so if your blood is iron poor, a supplement might help your health and your ability to sleep.
Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping.


If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep.


Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.



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Comments Good sleep habits for beating insomnia

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