This is your checklist to sleep better:
Statistic shows that women who sleep with dogs have deeper and better sleep than cats.
Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.
Almonds contain magnesium which promotes both sleep and muscle relaxation. And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle. Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.
Yes, avoiding all caffeine in the evening hours is critical, but some decaf varieties can help get you into sleep mode. Chamomile tea is a beneficial and safe sleep aid.
Get some Japanese instant miso soup at home may be key when you’re having trouble falling asleep. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.
Worried about falling asleep tonight? Have a banana before bed-time. Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which converts to serotonin and melatonin, the brain’s key calming hormones. Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk.
Yogurt, milk, and cheese have a surprising sleep-inducing nutrient: Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain. That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying.
You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? The answer is Yes. Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon, and potassium are known to support sleep.”
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your meal was too high in simple. Eat an egg, cheese, nuts or other protein-rich snacks so you can not only fall asleep but stay asleep.
Craving a salty snack before bed? The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep.
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, naturally boosted the body’s supply of melatonin, which helped people with insomnia.
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze.
Avoid any food that stimulate your brain before bedtime.
You might want to avoid any drinks with caffeine after 3pm to start preparing for the best sleep.
Alcohol will mess with your good sleep. Many wakes up after a couple of hours due to the effect of alcohol. You may use to drink it with dinner, then that may be okay. But do not drink a lot. Do not drink before bedtime at all.
Spicy food upset stomach. Stomach is known as second heart in Japan. If you mess with the second heart, you cannot sleep well. Eating spicy foods before bedtime might change your mood and body temperature to raise/excited and not suitable for calm sleep.
Sugar makes you hyper active. Brain cannot be at peace. Avoid eating sweets before bedtime. In general, if you could avoid sugar all day and everyday, you won't feed cancer to grow. No chemically processed sugar diet is a healthy living.
Pizza, Hamberger, and fried chicken are too heavy for stomach to process at night. If you want to have good sleep you have to make your stomach rest. In healthy living, eat these only once a month! It's just bad food. You will be prone to diabetes and have to pay a lot for medicines and doctors. Pharmaceutical companies and Doctors become rich because of you.
Unusual Japanese bedtime exercise for sleep booster. Japanese has a lot of strange/funny exercises but it WORKS!! This will boost your blood circulation and give you just enough amount of exercise to warm your body. The result in relaxation and easiness. Do vigorous as it possible to help you sleep well.
You must have a peaceful room to sleep and release stress in your home. We like to feel a refuge from this stressful world. From the FUSUI standpoint, I share some points you can follow to improve calming energies in your room.