We all know what itís like to miss a few hours of sleep. If it is once in a while, itís no problem. But it can start to weigh on us when it becomes more habitual. Considering that it is during sleep when your body repairs itself, we can imagine the harm it causes when we are not given a chance to repair cells and tissue throughout the body. So, how can we remedy sleepless nights?
Here are some tips that will get you catching Zís in no time.
- Get More Exercise
Bet you were hoping for something more comfortable and less time consuming, but you should know that physical exercise is the number one way you can guarantee a good nightís sleep. There is something that happens in your body when you do physical activity. The elevated heart rate makes it so that your brain releases BDNF which relaxes the body and this reflects on the quality of sleep you receive. It also helps to release tension and eliminate toxins through sweat. These things combined make it possible for your body to feel better when you exercise than when you donít, as tiring out the muscles forces your body to seek rest to repair itself.
- Drink Valerian Root Tea
The Valerian plant has been used traditionally to relax and to aid sleeping problems. The root of this plant can be boiled in water and made into a tea to be consumed before bedtime. Valerian root is the prime ingredient in prescription medications but is still used holistically in its natural form. There is also the option of buying pills containing valerian root in powder form which is also very effective.
- Enjoy a Glass of Warm Milk
An old time favorite, warm milk before bed is a great way to get your body feeling tired and relaxed. It is believed that tryptophan is what causes the desired effect of drowsiness caused by drinking warm milk. Tryptophan is the main component of serotonin in the brain, which plays a vital role in falling asleep.
- Turn Out the Lights
Being conscious of allowing your eyes and mind to rest is essential to keep a healthy and natural sleep pattern. Before we started watching TV and using cell phones and computers until all hours of the night, our bodies were exposed to less light allowing for natural relaxation and winding down from the dayís busy activities. We should make it a habit of limiting the use of bright lights a few hours before bedtime so that our bodies can disconnect and allow the natural release of melatonin. This hormone is programmed in us to be released hours before we feel sleepy. However, this canít happen when we are exposed to light until the late hours of the night.
- Take Melatonin Supplements
As many of you will not detach from your cell or computer, and much less sacrifice the watching of your favorite show on Netflix, another option is to take a melatonin supplement to balance out the bodyís need for this naturally occurring hormone. It will give your body what it needs to get ready for rest. For more tips on how to live a healthier happier life, visit Fabulously Fit Over 40.
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