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| Monday, December 15, 2008 |
| Catch Some Z’s! |
With the holiday season in full swing and everyone hurrying here, there and everywhere, it can be difficult to unwind. Many of my friends look so tired this time of year. When I ask them about it, they tell me they have so much on their minds that they can’t relax and get a good night’s sleep. So I thought I would give some tips on how to relax and get a great night’s sleep.
First of all, continue to exercise, just don’t exercise too close too your bedtime. Leave at least two hours between your workout and your bedtime. Shortly before bed, try some quiet time with your eyes closed, no TV, no radio, no kids talking. Try some deep breathing. Breathe in through your nose and out through your mouth. Fill your lungs with each deep breath. Spend about 2-3 minutes relaxing and practicing deep breathing while trying to clear your mind. This will set up your mind and body for sleep.
When it comes to food, your mother may have had the right idea when she offered you a glass of warm milk at night. Dairy foods can help with sleep because they are a good source of tryptophan. Tryptophan is the precursor to serotonin and melatonin which are two substances associated with sleep. Instead of milk you could try a few ounces of yogurt or cheese for a boost of tryptophan. Other sources of tryptophan include oats, bananas and peanuts. Any of these make a good snack a few hours before bed.
Try to make sure your snack includes a carbohydrate and a protein. The best snack for inducing sleep will have some complex carbohydrate, protein and dairy. For example, milk with a little honey mixed in, a rice cake topped with a slice of cheese or a small bowl of cereal with milk.
Certain foods can sabotage your efforts at a good nights sleep. Avoid caffeine because it is a stimulant. Don’t just avoid coffee; remember chocolate and soft drinks also have large amounts of caffeine. Avoid alcohol shortly before bed as well. Many people think it will make them fall asleep, but it usually results in the person waking up many times during the night and not getting a full night of sleep. Fatty or spicy foods should also be avoided before bed, as well as too much salt. Lastly, don’t overeat at dinner or at your bedtime snack. A heavy meal or snack too close to bedtime can make you feel uncomfortably full, give you heartburn or make you too alert.
Remember that sleep is a natural part of everyone’s day. Don’t fight it and don’t think too much about it. Try my eating tips, continue to exercise and practice some basic deep breathing and meditation. It doesn’t take much to get yourself a nice, long night of relaxing sleep. You will feel refreshed, energized and ready to take on the day!
- JenniferLabels: Healthy Planet, Holiday Eating, holiday ideas, Jennifer
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posted by My Sensei @ Monday, December 15, 2008   |
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