How To Make Yourself Go To Sleep Fast
Surefire Ways to Fall Asleep
A good night's rest can be the ticket to a healthy ticker. But what if you're having trouble falling asleep at night? Here, three common sleep stealers and solutions so you can snooze soundly and reduce your heart disease risk.
Eat a bedtime snack
Your metabolism has to slow for your body to wind down. Snack on calming foods—low-protein, high-carbohydrate—about 90 minutes before going to sleep. Try:
¼ cup lowfat ice cream topped with ½ banana
½ bowl of oatmeal with sliced mango
1 slice of whole-wheat toast with 1 tsp whipped butter and a handful of grapes
Try a natural over-the-counter supplement
Valerian root prompts your brain to produce neurotransmitters that make you sleepy. Be careful, though—it makes youverytired. Never take the recommended dose (500 mg) less than 4 hours before your alarm goes off. You can also try valerian root tea and add a squirt of orange or lemon juice for vitamin C, which is good for your heart.
Take a massage break
Relieve muscle tightness by rubbing on lotion in circular motions with medium pressure. When you get to a spot that's especially tense like your neck, press down with your fingertips for 10 seconds. This draws blood flow to the area to promote healing and relaxation.
Regular stretching may be the key to nodding off faster at bedtime. Women who completed three 15-minute sessions each week reduced their risk of having issues falling asleep by 30%, according to a Fred Hutchinson Cancer Research Center study. Increasing flexibility could help make it easier to relax in bed.
SOURCE: Anne McTiernan, MD, cancer prevention researcher, Fred Hutchinson Cancer Research Center, Seattle
Wind down with this pose: Kneel with big toes touching and knees hip-width apart. Sit on heels. Bring torso between thighs and forehead on floor. Extend arms, close eyes ad breathe deeply. Hold 60 seconds.
Source: Kristin MgGee, certified personal trainer. Move demonstrated by health editor Rachel Morris.
You already know all of the good for you reasons to get a good night's sleep. But if you struggle to get zzz's, stress relieving yoga can be pretty helpful. Here are 3 yoga moves to help you fall asleep faster.
Obstructive sleep apnea, which happens when the soft tissue in the back of your throat collapses and temporarily blocks your airways, is an underdiagnosed risk factor for heart disease. If you or your husband experience at least one of the following symptoms, talk to your doctor.
Sporadic pauses in breathing at night
You'reexhaustedduring the day even though you're getting 7 to 8 hours of sleep
If you're already having trouble getting enough rest, staying under the covers can throw off your sleep-wake cycle.
MORNING MAKEOVER:As soon as the alarm sounds, get up and open the curtains. Movement and sunlight switch your brain to awake mode.
It's a vicious cycle: Too much caffeine can send you into withdrawal later in the day, causing you to reach for more java. And if you drink that last cup after 3 p.m., it may interfere with sleep.
MORNING MAKEOVER:Eat a high-protein meal for lasting energy and cap your coffee consumption at just two cups.
Before you pop missed pills at dinner, know that certain meds and supplements, such as Prozac and vitamin B, are linked to disrupted rest if taken too late in the day.
MORNING MAKEOVER:Place the pills near your house keys so you can't miss them.
Seventy-three percent of people who took a single 1-hour cognitive ￼￼￼behavioral therapy session for insomnia reported improved sleep, according to a study in the journalSLEEP.
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