Sleeping Pills To Improve Sleep Quality
Sleeping Pills Researchers at the University of Pennsylvania has shown for the first time that sleep loss can lead to irreversible brain damage!
POSSIBLE KEY CAUSES OF SLEEP PROBLEMS
- Low Melatonin & Serotonin
- Insufficient exposure to Light during the day
- Lack of Exercise
- Nutritional deficiencies (B Vitamins, Magnesium, Zinc)
- Emotional Stress, Anxiety, Depression
- Stimulants (Caffeine, etc.)
- Hormonal imbalance (low Oestrogen, Progesterone, Testosterone)
- Sleeping environment (Noise, Light)
- Obstructive Sleep Apnoea
- Exercise vigorously every day outside (especially in the morning) exposing your body to the sunlight (whenever it is possible). Exercising for at least 30 minutes every day can help you fall asleep. However, don’t exercise too close to bedtime or you will find that you can’t sleep. The brain compensates for physical activity by shortening the lighter stages of sleep and prolonging deep sleep. You sleep much more soundly and deeply after exercising.
- Every day have some complex carbohydrates (fresh and dried fruits, bananas, whole grains, etc.)
- Eat more foods with fibre: raw vegetables, fresh cold pressed vegetable juices, barley, bananas, brown rice, whole oats, cooked organic soya beans and organic Tofu, ground sesame seeds, beans including especially black-eyed peas, black walnuts, almonds, and pumpkin seeds. Researchers from the Columbia University’s Medical Centre discovered that a low-fibre diet and consumption of refined foods (white flour products, white rice, etc.), products high in sugar and saturated fat can prevent us from having a good night’s sleep. The same study also discovered that even one single day of eating too little fibre and too much saturated fat can disturb the night’s sleep. On the other hand, being on a healthy unrefined plant-based (high in fibre) diet also helps to fall asleep faster. According to the results of the study participants on the high-fibre diet fell asleep within 17 minutes, whereas those eating refined and high-fat diet fell asleep in 29 minutes.
- Apply cold compress on your forehead for about 30 minutes before trying to fall asleep.
- Avoid stimulants including caffeine, black and green tea, chocolate, cocoa, cola drinks, alcohol, cannabis, nicotine, energy drinks, mate teas, etc.
- Reduce consumption of: meat products, cheese, sugar, white flour products, refined grains, spirit vinegar, pizza, wheat, refined salt (use only Celtic, pink or sea salt instead).
- Sleep in complete darkness.
- Learn to control stress.
- Make sure you your blood sugar level is not too low (hypoglycaemia). In case it is low treat hypoglycaemia by regular exercise and diet high in fibre and free from sugar and other, mentioned above, refined products.
- During the day you should drink 3 times 2-3 glasses of water but don’t drink any fluids within 2 hours of going to bed. Go to the bathroom right before bed.
- Make your evening meal the smallest of the day.
- In the evening, avoid foods that trigger the secretion of brain-stimulating hormones. The most common are: ham, bacon, sausage, cheese, chocolate, and wine.
- A warm bath decreases the time taken to fall asleep and prolongs the duration of deep sleep. Do not have this bath within one hour of bedtime as it raises body temperature and you may find you can’t sleep until your temperature drops somewhat.
- Listen to calming music before bedtime.
- Stay away from anxiety provoking activities or thoughts near bedtime.
- No watching TV before bed. You may find your brain is stimulated to the point you can’t sleep.
- Have your room cool, ideally 16-18 degrees C (60-65 F)
- Avoid bed time snacks such as grains and sugary foods as they raise blood sugar and inhibit sleep.
- Electro-magnetic fields (EMFs) can disrupt the pineal gland and the production of melatonin and serotonin. Stay away from electrical devices especially electric blankets.
- If you can’t sleep after 30 minutes, get up and do something relaxing.