Sleep is one of the most important things we can provide our bodies, yet millions of people around the world suffer from insomnia. Not getting enough sleep can lead to much more than a grumpy mood; it has been linked to weight gain, obesity and depression. Almost 20% of Americans admit to sleeping less than 6 hours a night, when the standard should be closer to a 7-9-hour range. If you suffer from insomnia and don’t get enough sleep at night, here are some approaches to consider to get more beauty sleep tonight.
Diet:
Try avoiding foods such as onions, spicy peppers, and even pasta sauce and substitute in some lighter foods with more whole grains and complex carbohydrates to keep you from getting indigestion and acid reflex after dinner. Increased acid production keeps us up at night and prevent us from falling asleep.
Magnesium:
Low levels of magnesium have been linked to poor sleep. Add bananas, spinach, almonds and lentils to your diet to help the relax muscles and increase blood flow and circulation.
Alcohol:
Enjoying a drink too close to bedtime can lead to a restless sleep and decrease REM sleep.
Melatonin:
This supplement has been extremely controversial because some physicians recommend taking it to help fall asleep, but others worry people will take too much. Our bodies naturally produce melatonin, so if you take it, begin with 1 mg two hours before bedtime. The ideal dosage is different for each person. Before taking any supplements, talk with a doctor first.
Yoga:
Yoga is a great way to relax the mind and body, and helps relieve the anxiety and stress that the day may bring us. Start out with 20 to 30 minutes per day, or attend a local class. Not only will your body change, but your sleep will improve as well.
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Resources:
http://www.everydayhealth.com/columns/shilpi-agarwal-your-holistic-health-guide/how-to-keep-your-beauty-sleep-from-turning–ugly/
