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6 Simple Ways to Get a Restful Sleep


6 simple ways to get a restful sleep

There are many lifestyle choices you make that can interfere with sleep.  Some of these include:
  • unsustainable work schedules
  • anxiety
  • trouble putting down your screen such as mobile phone, laptop
  • what you eat and drink.
The following steps can help you sleep better:

Cut down on caffeine

Caffeine blocks the effects of adenosine, a neurotransmitter that is said to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night.

Stop smoking or chewing tobacco

Nicotine is a central nervous system stimulant and can cause insomnia. This potent drug speeds your heart rate, raises blood pressure, and stimulates fast brainwave activity making it harder to fall asleep. Research shows that people who beat the habit will tend to fall asleep more quickly and wake less often during the night.

Limit alcohol intake

Alcohol depresses the nervous system, so it is thought that a nightcap may seem to help some people fall asleep. However, alcohol actually suppresses REM sleep, which is the deepest part of your sleep and the calming effects of the alcohol disappear after a few hours.
Alcohol can worsen snoring and other sleep breathing problems, sometimes to a dangerous extent.


Regular exercise and healthy eating can improve the amount and quality of your sleep.

Establish a bedtime routine

By following a bedtime routine can help you let go of the day's activity and sleep better.

Eat the right food

The best types of food to consume before bed are those that contain naturally good amounts of tryptophan or serotonin.

These include:
  • milk
  • yoghurt
  • cheese
  • pumpkin seeds
  • tart cherries
  • cherry juice
  • kiwi fruit
  • banana
  • turkey
Certain carbohydrates and healthy fats can help drive tryptophan across the blood brain barrier converting it to serotonin.  These include:
  • wholemeal bread
  • brown rice
  • potatoes
  • avocado
By eating the right food, avoiding stimulants and avoiding alcohol, you can have a massively improved night’s sleep.

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