Diet Preparation Part V What Will Help You Get To Sleep

In Part V of my series entitled, "Diet Preparation: The Impact of Sleep and Stress," I am going to give you some tips on what you can do, or avoid, in the hours just before you go to bed. Follow these simple bedtime rules, and you will begin to get a good night's rest and be energized for your day tomorrow.

* Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don't oversleep to make up for a poor night's sleep ? doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.

* Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.

* Relax for awhle before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.

* Don't eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime.

* Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.

* Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.

* Go to sleep when you are sleepy. When you feel tired, go to bed. Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns.

These easy-to-do tips will help you get the sleep you need so your body can replenish itself and rebuild itself from all that you demand of it. Particularly when it comes to weight loss, getting a good night's rest is invaluable in achieving your weight loss goals.

Do you ever encounter the problem of waking up from sleep and not being able to go back to sleep again? Then be sure to watch for the last article in this Diet Preparation series in which I will give you some ideas on how to get back to sleep.

Check this out! For more information on Diet Preparation!

1. Prev:Making The Food Pyramid Work After Weight Loss Surgery
2. Next:Do You Believe These Six Common Diet Myths