I know that sleep can largely affect one's mood, energy level and WEIGHT. A good deep sleep can give the body a chance to lower stress hormones and store energy for the next day. People who sleep well have shown to almost have close to 45% improvement in memory compared to less-rested people (no brain-er).
I have had the hardest time with sleep lately, to the point I get up several times a night, it also has taken me up to 2 hours to fall asleep lately. So I have decided to experiment with a few things.. and here is where I am starting.
1. Cut back coffee intake to only 2 cups a day.. and no caffeine after 12:00(noon).
2. Eat no later than 7pm, also eat a lighter evening meal. An overactive digestive tract revs metabolism and keep the body in overdrive for hours. So I vow to keep dinner/supper (whatever you call it) to no more than 700kcals.
3. No alcohol, it might seem that wine might make you "snoozey" but it actually disrupts the REM phase and may actually lead to more of a restless sleep.
4. I looked up some "super foods" for sleep.. and here is what was mentioned: Milk, yogurt, and soy milk....these foods tend to be rich in calcium and magnesium which are essential for muscle relaxation and nerve transmission. Fatty fish (omega 3's)...these are healthy fats that might help boost melatonin (which regulates sleep). Dark green leafy vegetables or legumes which also supply iron and may help lower the risk for restlessness, or that uncomfortable burning, itching in your legs, arms or wherever that may sometime keep you up.
5. Exercise at least 45 minutes a day... MOVE TO SNOOZE (my new mantra)......
| via forbes.com
I have also started deep breathing at night.. breath in for 4 seconds..and breath out for 4 seconds.. while focusing on each part of the body.. starting with the head and moving all the way down to the feet. (I saw this on Dr. Oz the other day when he had a sleep disorder specialist on).
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