Five Tips For Restful Sleep

In the fast-paced world we live in, we amp up in the morning with caffeine and wind down at night with chamomile. Is it any wonder, in a hurry to find a full nights rest, we struggle to sleep through the night without waking? Here are some tips to help you get on track for a night of uninterrupted sweet dreams.

Avoid Sweets: Having sweets after dinner or before you go to bed can cause a spike in blood sugar levels. Though these sugar spikes are generally short lived, the spike can be hard to pin point and may be the culprit for counting sheep late into the night. Sugar may also be the reason for unexplained waking in the middle of the night.

Add Sleep-Inducing Foods: You may remember the melatonin craze years ago that promised the "fountain of youth" in a pill. The reason: Melatonin is part of the body's rest and rejuvenate process for maintaining health. The process starts when a "dark" signal is received by the eyes indicating nightfall. A series of events begin taking place in the body: heart rate is slowed, digestion comes to a stop, the body temperature starts to fall, and tryptophan, a precursor to serotonin, is produced. The body then converts serotonin to melatonin which contributes to the sleep preparations of the body. Eat foods that have tryptophan, including turkey and whole grains, to create more sleep-inducing serotonin and melatonin in the body. Stay away from high protein meals before bedtime that contain tyrosine, which has the opposite effect of melatonin.

Take a Calcium / Magnesium Supplement: Taking this supplement before bedtime can have profound effects. Calcium is important for overall good health of the body including nerve function, muscle contraction and bone health. Magnesium is a natural sedative. Lack of magnesium has been linked to difficulty sleeping, muscle cramps, anxiety and pain. Physicians have recommended magnesium for people suffering from restless leg syndrome. Taking a calcium/magnesium supplement or eating magnesium rich foods (legumes, seeds, dark leafy green vegetables and whole grains) could keep you sleeping soundly all night. (Note: Some physicians recommend taking Ca/Mg in a 2:1 ration for optimum absorption)

Limit Caffeine: If you drink coffee, teas or soft drinks, finish them up by 4pm. This will give your body several hours to flush the caffeine out of your system. Limit the amount of caffeinated products you consume to two or three at most during the day. Remember to watch out for hidden caffeine in chocolate, cold medicines and weight control pills.

Create a Bedtime Routine: Creating and maintaining a bedtime routine may be one of the most important steps in getting a full, rested nights sleep. Going to bed and waking up at the same time (regardless of weekends) is important for keeping your body on a schedule. If you must catch up on sleep on the weekends, don't overdo it. Stay within an hour of bedtime and waking. Make sure your sleep area is just that: A comfortable sleep area. This means no televisions, animals on the bed or snuggling children. Keep your sleep space sacred until you can get into a healthy sleep routine.

You may want to make subtle changes in your diet and bedtime routines until you find the perfect sleep environment. Chronic sleep conditions or insomnia may be a symptom of other health concerns. If you have questions regarding supplements of if natural remedies don't seem to work, speak with your doctor about a check-up. The above recommendations should be considered part of a proactive, preventative approach to your health. The above vitamins and supplements are by no means a substitute for a balanced diet. Before adding any supplements or making any changes to your diet, you should consult your physician. Some supplements may interfere with absorption of medicines.

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