How to Get a Good Night’s Sleep
Is there anyone who can stress enough the importance of good night’s sleep on our health and well-being? We all should have an idea of what it feels like when we have a good night’s sleep and when we don’t. A good night’s sleep is critical to having a good day at work, doing our businesses or whatever activities we do during the day. A bad night sleep may affect our ability to fully perform our daily functions.
Common health and well-being problems that may result from not having a good night’s sleep:
- Low energy
- Difficulty concentrating
- Mood disturbances
- Poor/decreased performance in work or at school
How to get a good night’s sleep
The common saying “You are what you eat” may as well apply in solving sleep difficulty. Whether you are unable to fall asleep or unable to stay asleep. This article has a few habit-related steps to help you remedy this problem.
- Do you eat more of sugary cereals? Try a wholegrain alternative topped with milk and a sliced banana instead. _foods that contains low fibre (roughage), high saturated fat and sugar can cause us to have lower quality of sleep, –Journal of Clinical Sleep Medicine
- Eat protein foods that are rich in an essential amino acid called tryptophan. Tryptophan induces sleep and is converted into brain chemicals: melatonin and serotonin. Melatonin regulates body’s natural sleep and wake cycles. Serotonin causes relaxation and drowsiness. -Sources of tryptophan: Chicken, turkey, milk and dairy, egg whites, soybeans, low-fat cheese nuts and seeds (e.g. pumpkin, sesame).
- Lower your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like Rooibos (or ‘red bush’) tea, honey, lemon and ginger concoction, Siberian Ginseng, liquorice tea, Mint tea.
- Avoid or reduce your use of computer late in the evening because the light from computer screen can have a stimulatory effect on you.
Sleep well, wake soundly!
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