Approximately 60 million people in United States suffer from some form of long- or short-term sleep disorder. Experiencing difficulty falling or staying asleep is not uncommon. If you have trouble falling asleep at night, try a few of these tips to help you fall asleep faster and stay asleep longer.
1. Drink a glass of warm milk and honey before bed. Drinking warm milk can help to raise your body temperature, relaxing you and making you sleepy. Honey contains L-tryptophan which is converted to seratonin, and further converted to melatonin in the body. Melatonin is critical in regulating your sleep cycle and is used to signal your body that it's time to go to sleep!
2. Have a cup of Chamomile Tea before bed. Some studies have shown that chamomile has a mild soothing, anti-anxiety effect. Drinking a cup of this tea before bed may help relax your mind and help you fall asleep more easily.
3. Try 30 minutes of exercise in the afternoon, about four hours before bed. Studeis have shown that exercising during the day can actually help you sleep better at night. Try to avoid exercising right before bed. This can give you an adrenaline rush that will interfere with your ability to fall asleep quickly.
4. Avoid late night snacking, especially on items high in sugar or simple carbohydrates. This type of lat-night snacking can raise your blood sugar and give you a rush of energy when you don't need it, making it harder for you to fall asleep.
Dr. Alesha Fleming
Natural Health and Wellness Chiropractic, LLC
Daytona Beach, FL
Dr. Fleming is a family chiropractor in Daytona Beach, Florida. She is passionate about preventative health care and nutrition and enjoys empowering her patients to improve their health and fitness, one day at a time!