Falling asleep for some has never been a problem. Some people experience bouts of sleepless nights and some people are plagued with insomnia. Without sleep, our mind and body suffers. We need to complete all the sleep cycles during the night in order to wake up feeling refreshed instead of groggy. There are a lot of reasons why people have trouble falling asleep. And conversely, there are a lot of things you can do to decrease the amount of time it takes to fall asleep and increase the amount of time of quality sleep.
- Eat foods rich in Calcium. Calcium helps the body’s Pineal Gland produce Melatonin – which is vital to sleep. A good list of foods rich in calcium can be found here.
- Practice deep breathing and stretching before bed. If you can put your body into a relaxed state, your mind and body will be calmed down. This preps your body to lay still, and your mind to be clear of distraction. As a result you will fall asleep much faster. There is an excellent mind and body video series called Night Moves performed by fitness expert Elisabeth Halfpapp that can guide you into relaxation.
- Incorporate exercise into your daily routine. If you can acclimate your body to a fitness regiment on a daily basis, whatever it may be you will sleep better. Exercise is a key way to burn off excess energy. If exercise is non existent in your life, that excess energy may interfere with your ability to fall asleep. We all know how easy it is to drift off to sleep after an exhausting day whether it be from a long run, or walking the length of a shopping mall 4 times.
- Avoid soda and coffee before bed. It may sound obvious but some people don’t realize that both refined sugar and caffeine are stimulants. Stimulants in the blood stream amp the body up and inhibit the body’s ability to release sleep inducing chemicals.
- Make your bedroom an environment conducive to sleep. If your bedroom is calming you will in turn be calmed. The same goes for your bed, you spend a very large portion of your life in bed – invest in something that is of good quality, not some spring popping, sagging excuse of a mattress.