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Struggling with your sleep? Trying to get a full night’s sleep can often feel like a battle. There’s nothing worse than being tired but laying awake in the night just waiting for morning to come. We all know that sleeping well is essential for our bodies to function properly and we’re all familiar with the unbearable feeling of being tired throughout the day when you’ve got lots to do. So, how can you avoid sleep issues and ensure you get a good night’s rest?
From sticking to a regular bedtime to buying blackout blinds to keep the sun out, there are many ways you can boost the likelihood of you getting a full night of sleep. But one thing you may have overlooked in your quest for better sleep is your diet. What you eat and drink can have a major impact on your ability to sleep, here are some ideas that could help you to improve your sleep:
Avoid Caffeine
Avoiding caffeine may seem like the most obvious thing to do if you want to fall asleep quickly and easily. For this reason, many people try to avoid drinking caffeinated beverages, like tea and coffee before bed. What’s surprising is that due to it’s long half life, caffeine can effect you for far longer than you may realize. It’s thought that caffeine should be avoided for more than six hours before you intend to go to bed. This is because it blocks adenosine, which is a neurotransmitter associated with sleepiness.
Try Herbal Remedies
There are many herbal remedies available that are specifically designed to promote sleep. These vary from herbal teas, such as chamomile and valerian, which are known for their mild sedative and calming properties through to cbd & thc products for sleep, which may help people to fall asleep faster and stay asleep for far longer.
It may take some trial and error to find the best herbal remedies to support healthy sleep. But it’s always best to check with a medical professional to ensure that herbal remedies are suitable for you and won’t interfere with any existing medication you already take.
Increase Dietary Fiber
Ensuring that you eat enough fiber each day is essential for general health, but is also important for sleep. There are two main reasons for fiber’s role in promoting healthy sleep. Firstly, choosing lower in fiber foods, such as refined carbohydrates (white bread, white pasta, etc) means that your food is metabolized quickly, and you’re more likely to wake up feeling hungry during the night. In contrast, higher fiber foods will help you stay feeling full for much longer.
High fiber foods also aid good sleep as they often contain an amino acid called tryptophan, which promotes the production of melatonin, a hormone that helps promote sleep, and serotonin, which boosts your mood and helps regulate your sleep.
A diet that’s high in fiber and lower in refined carbohydrates can play a significant role in both improving your sleep and boosting your health.
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