Studies have shown that healthy beautiful hair and skin is directly linked to getting a good night’s sleep on a consistent basis. There are a lot of other great benefits to getting a good night’s sleep including increased energy, an enhanced ability to focus and an improved metabolism.
The amount of sleep needed each night varies widely with each person. Every person needs a set amount of sleep in order to be fully rested and alert during the day. Research has shown when healthy adults are allowed to sleep unrestricted, the average time slept is 8 to 8.5 hours. Some people need more while others need less.
Unfortunately not everyone can easily fall asleep and sleep for a full night. Studies have shown women in their 30s often struggle to fall asleep and sleep soundly all night because of hormonal swings. Hormones can and do interfere with traditional sleep patterns.
Listed below are some suggestions for getting to sleep and achieving uninterrupted sweep all night long:
1. Eat to sleep
Tryptophan-rich foods such as warm milk, turkey, bananas, oats and honey will all help the body fall into a deep slumber.
2. Snack to snooze
If you have trouble falling asleep at night you may wish to try a light meal before you hit the sack. A bowl of cereal with warm milk might be the perfect bedtime snack. Carbohydrate rich or tryptophan-rich foods will help the body fall asleep.
3. Skip the fat
Studies have shown that high fat foods will cause sleep disruption. Also, any foods which can lead to heartburn can make sleeping difficult. It’s always best to try and finish a heavy meal at least 4-5 hours before bedtime. When you do that you may find that you sleep just like a baby.
4. Avoid the caffeine
Everyone knows caffeine can be a sleep killer but there are lots of foods which have hidden caffeine which can disrupt sleep without you knowing the caffeine is there.
Some common medications might include caffeine. Be sure to read all the labels on your meds. If you must indulge in your daily cup of coffee or tea, try to do it earlier rather than later in the day.
5. Put away the alcohol
While a glass of wine may help you fall asleep faster, it can also lead to frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you decide to drink alcohol balance it with equal amounts of water. Another option is to take B complex vitamins which will also help balance the alcohol.
6. Avoid nicotine
A glass of wine and a cigarette may sound like a great way to wind down before bed, but both substances will either block or disrupt your sleep.
7. Soak up the daylight
Studies have shown that just 15 minutes of sunlight per day will help shift the body clock forward meaning you’ll be more energized during the day but have an easier time of falling asleep at night. Not only will you fall asleep faster, you’ll sleep deeper and wake up more rested.
8. Take a warm bath or shower
A National Sleep Foundation study found that 65% of people who bathed at night fell asleep faster and had more restful sleep than those who didn’t. Ideally a warm bath is best because it relaxes the muscles and helps release tension. The best time to bathe at night? One to two hours before you hit the sack.
9. Use natural sleeping pills
Many people achieve great results with melatonin. Others find success with daily supplementation of niacin or B3.
10. Write down your worries
Taking the time to write your worries down in a journal or notebook can help remove them from your mind and give you a much more restful sleep.
11. Avoid turning on the lights during the night
Light interferes with with brain waves. Studies have shown that when a bright light goes on, anyone who’s sleeping in the vicinity will be instantly pulled from a deep sleep. Keep a soft nightlight burning to help light the way to the bathroom without turning on the bright lights.
12. Turn off the ringer on your phones
Whenever possible turn off the ringers on your phone to avoid being rudely interrupted. If you must leave a phone on adjust the ringer to a softer more pleasant ring tone.
13. Inhale relaxing lavender
Applying a few drops of pure essential lavender oil to an infuser in your bedroom helps many people relax and drift off into deep sleep. In some cases a drop or two of lavender oil can be applied to the pulse points on the wrists. Others use lavender herbs in a sleep pillow to achieve the same purpose.
14. Keep your feet warm
Some studies have shown that people fall asleep faster and sleep deeper when they wear socks or keep their feet warm while sleeping. It may or may not work for everyone but it never hurts to experiment if it means a higher quality of sleep.
Summary
Besides the tips listed above there are other well known methods for helping fall asleep and sleep deeply all night long. Not all tips will work for everyone but most people can find a few methods that usually work for them. When all else fails ask your primary physican for a referral to a sleep disturbance expert.
Afterall, once you can find a way to achieve a long, restful and deep sleep your hair and skin will love you for it.
(Image courtesy of Barbara Lhotan – All Rights Reserved)
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