Rediscover Restful Sleep Naturally

When was the last time you fell asleep within minutes, and woke up feeling rested? At least 60 million Americans experience sleeplessness to a point that they seek support from a medical provider. In fact, sleep concerns in the U.S. add up to an estimated $16 billion in medical costs each year.

Stress, physical health, medications, and menopause are common underlying factors. Psychological factors are among the biggest culprits. You might not realize how strongly your mood and stress during the day affects your sleep performance. This is a two-way street, as sleep also impacts mental health.

Whether you are having trouble falling or staying asleep, consider these lifestyle changes:

• Support daytime relaxation and stress management with any of the following strategies:
  • Yoga
  • Meditation
  • Visualization
  • Guided relaxation
  • Counseling
• Turn off the TV at least 1 hour prior to bedtime. Also avoid looking at bright computer or mobile device screens.
• Exercise regularly, but avoid exercise within 4 hours prior to bed.
• Turn your bedroom into a “sleep sanctuary” that is quiet, dark and at a comfortable temperature.

  Eating for better sleep

  Sleep depends on proper neurotransmission—the communication between neurons in the brain and nervous system. To support these delicate systems, your diet should contain plenty of leafy greens, fiber and protein to provide the amino acids, vitamins and minerals that the brain needs to fall asleep and stay asleep.

  Foods to eat

  • Fermented foods
  • Legumes
  • Root vegetables
  • Kale, spinach and other dark greens
  • Berries
  • Lean meats
  • Cold-water fish (salmon, mackerel, herring, trout)
  • Cruciferous vegetables
  • Nuts, seeds and whole grains

    Foods to avoid

  • Packaged foods
  • Caffeine-containing beverages after 2:00 PM
  • Refined carbohydrates and sugars
  • Alcohol

    Keep in mind that eating a large meal close to bedtime may cause you to toss and turn. On the other hand, not eating enough may cause you to wake up in the middle of the night. Keep a diary as to when you eat and how well you sleep to help determine what works for you.