It is common for many of us to experience occurrences of poor sleep. With work projects adding up or children events in every district it can be hard to keep up to daily demands.
There are a few things that can be stealing sleep hours from you.
1) Do a stress level check.
If you find your brain is having a hard time shutting off – high cortisol could be the culprit. Cortisol is a stress hormone produced by the adrenal glands and gives us energy for emergency situations. With high stress over an enxtended period of time cortisol continues to be produced at higher levels than normal which keeps our brain going even at the wee hours of the night. Two herbs that have been used for thousands of years in cortisol management are Magnolia and Phellodendron.
Caffeine in any form can linger in our bodies for up to 12 hours whether it be from coffee, tea, chocolate or pop. Make it a goal to not have any caffeine after lunch and see how you do.
3) Energy Drinks
These cold beverages do not only have caffeine but taurine also. Taurine is an amino acid that gives you an alert state. My advice: say no.
This is another amino acid that gives release to a brain stimulant called nor-epinephrine. Nor-epinephrine gives you energy which can keep you awake. Foods you find this in you can avoid in the supper hour (or evening) – pork products, tomatoes, red wine, peppers, smoked meat, chocolate and fish.
5) Spicy Food
Spicy herbs or seasonings can lead to indigestion or heartburn which can be very difficult to sleep through. Try to keep the spicy bites for earlier in the day.
6) Speed eating and or heavy food
The faster we eat the more gas we produce (as we tend to swallow air) and this can cause many digestive disturbances. Have you ever had a buffet meal and had huge belly aches right after? The smartest advice is to keep your supper meal light and really sit back to enjoy it. One great tip is to put your fork down in between bites as this gives you no choice but to slow down.
Some foods can help give you better sleep as the power of tryptophan can work sleep wonders
. Ideas you may want to add in:
- lower fat dairy (cottage cheese, milk)
- Hummus or lentils
- Sesame and or sunflower seeds
- Hazelnuts and or peanuts
- Whole grains
Some quick easy examples:
Ryvita crackers with nut butter and sprinkled sesame seeds
Hazelnuts with yoghurt
Banana with natural nut butter
5 Whole Grain crackers with hummus