The Sleep Guide
The Sleep Guide was created to help you incorporate easy tips to improve your daily sleep routine. Included are 30 easy tricks you can do to help your body prepare for sleep and get the most out of every night. Order your copy today.
Don’t starve or stuff yourself.
There’s no one food that will help you slide into the perfect night’s sleep, but most experts do recommend foods that contain tryptophan to help relax and calm your mind and body.
Tryptophan is processed by your body into serotonin and melatonin, both of which help regulate your sleep cycle. Eating certain foods in combination with carbohydrates helps tryptophan gain easier access to your brain where it can begin promoting sleep.
Good snack choices include a small bowl of cereal, a piece of fruit, or a piece of toast with peanut butter. If you have a sweet tooth, milk and cookies, or a small slice of apple pie with ice cream (avoid chocolate, which contains caffeine) can be a tasty, sleep-promoting snack.
Support Your Heavy Head.
Did you know that your head weighs more than 10 pounds? The right pillow for you will provide the essential support you need for your neck and spine. This can help you avoid pain both at night and the following day.
A supportive pillow will maintain the slightly forward curve of your neck when you are lying down on your back. However, if your pillow is too high, the increased curvature of your neck can cause troubled breathing or snoring, which can hinder sleep. If your pillow is too soft and low, you may experience neck pain from the strain. Supportive pillows should also mold somewhat to the shape of your head to avoid unwanted pressure.
If you’re shopping for a pillow upgrade, try them out in the store in order to determine which one is most comfortable for you. When you are trying out a new pillow, make sure to test it in the position that you normally sleep in.
Get Out of Bed!
Our internal body temperature drops as you fall asleep. You can help your body prepare for sleep by slightly lowering the external temperature.
The temperature that works best for you can range between 65 and 72 degrees.
To feel comfortable with the lower temperature, you can try wearing socks to bed. Your feet can be one of the first parts of your body to get cold.