3 Steps to Start Sleeping Better

January 16, 2018

3 Steps to Start Sleeping Better

If you’re one of those people who has trouble falling asleep or struggle with insomnia, or you wake up frequently during the night, that’s very common. Below are the exact steps you need to follow to get better quality of sleep and help you fall asleep faster.

1. Change Your Diet

Step number one in overcoming sleep deprivation is to change your diet; surprisingly for a lot of people, their diets are keeping them from falling asleep. Before you go to bed, you need to really drop your carbohydrate consumption. If you’re consuming too many sugars and carbs, your body is burning through those and getting warm, which prevents you from comfortably going to sleep. That means you must lower your sugar, grain and overall carbohydrate intake before bed.

For long-lasting insomnia cures, it’s also key to get some healthy fats in your system to help you fall asleep soon after your head hits the pillow. For example, avocado can work extremely well here, as it's high in magnesium and potassium. Many people aren’t aware that they suffer from low potassium or have signs of a magnesium deficiency, as both are crucial nutrients you need to help relax the body and help you fall asleep at night.

2. Reduce Stress

The second step you need to do to overcome insomnia is to naturally reduce anxiety and stress. For most people, along with diet, this is a major culprit for keeping you up at night — your mind starts racing with ceaseless thinking and you’re seemingly unable to shut your brain off.




There are several reasons for that. Perhaps you watched TV and that visual stimulus, especially the blue light, up until the point that you went to bed. This doesn’t just include the TV screen; it also includes your computer, your iPad or your smartphone, which too often reside next to people’s beds. That blue light actually tells your pineal gland in your brain that it needs to keep running, so it messes with your circadian rhythms and cortisol levels and keeps you from falling asleep at night when you were looking at that bright blue light in the computer screens and TV screens.

Therefore, I recommend that for about 30 minutes at least, ideally an hour, before bed, you need to shut off all electronics, and you need to start reading something that helps you relax or start journaling. The simplest step can be reading a novel, a devotional, your Bible, or just something that helps you relax and wind down at least 30 minutes before bed.

3. Change Your Lifestyle

Last but not least, you probably need to change your lifestyle in order to find more insomnia cures. For example, we recommend a few things to do around your home to help improve your sleep. Get the temperature in your house cold, definitely below 70 degrees — oftentimes, upper 60s to mid-60s for some people is necessary. In the winter, make sure the heat source has been turned down. A nice and cold house will help improve your sleep.

Another thing you want to do is make sure your bed is comfortable. If there is a big dip in your bed, it’s time to get a new bed. Also, make sure it’s dark in your room, as getting some dark curtains can help you fall asleep at night as well.

Top Foods for Insomnia

Foods high in tryptophan —This amino acid stimulates the production of serotonin, which helps with relaxation. 
Complex carbohydrates — Carbohydrates also help with the production of serotonin, so try to include butternut squash or sweet potatoes into your dinner.
Foods high in magnesium — Magnesium is known as the “relaxation” mineral. Include green leafy vegetables, sesame and sunflower seeds, and oats into your diet.
B-vitamins — Green leafy vegetables are high in B-vitamins.  

Foods to Avoid

Caffeine — Don’t consume caffeine after noon or at all if you are having difficulty sleeping.
Alcohol — Stop drinking alcohol at least 2 hours before bed and drink in moderation.
Any potential food allergens — Food allergies can cause insomnia.
Sugar — Variations in blood sugar can cause insomnia.
High fat foods — Fat slows down digestion and may lead to indigestion at night. 

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