A good night’s rest is important for a smooth and productive day. However, many people do not understand how beneficial it is and what to do to get the best sleep.
According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the needs for eating, drinking and breathing. Studies have shown that sleep plays a vital role in promoting physical health, longevity and emotional well-being.
Steve Arterburn, writer for the Health Section of The Christian Broadcasting Network, has created a list of tips for Getting a Good Night’s Rest. Here are 5 of his helpful sleep tricks.
Tip #1
Adhere to the three environmental basics of good sleep. First, be sure your room is as dark as you can get it. This may mean additional blinds, blackout curtains or a sleeping mask. Second, the room must be quiet. Additional drapes or a white noise sound equalizer may help. Third, the room needs to be cool. The temperature should be 68 degrees or less.
Tip #2
Poor sleep is often a symptom of anxiety, worry, obsession, guilt, unresolved anger, depression and many other emotional and spiritual problems. Be sure that you are working to resolve any issues or heal any wounds that leave you tossing and turning. A vital part of the treatment of these problems must be surrendering them to God. Allow Him to handle and heal what is beyond your abilities.
Tip #3
Poor sleep often results from a low serotonin level. Serotonin may be replenished by eating foods that promote serotonin production, such as turkey, dairy products and bananas. There are also supplements such as 5HTP that may be helpful. Some people experience serotonin depletion due to a genetic disorder, in which case medication may be required.
Also, avoid eating protein late at night. Eat a light carbohydrate snack, such as a muffin, an hour or two before bedtime to get the sleep-encouraging tryptophan you ate earlier in the day into your brain.
Tip #4
After dinner, take a walk or do some type of exercise, but remember to finish these at least 3 hours before bedtime. Exercise too close to bedtime can be overly stimulating. Early exercise, on the other hand, can help you relax.
Tip #5
Just before you are ready to retire, drink a half-cup of herbal tea that contains ingredients like Valerian or chamomile.
Sources: http://www.better-sleep-better-life.com/benefits-of-sleep.html
http://www.cbn.com/health/newlife_sleepwell.aspx