Overcoming Insomnia, Tips to Help You Sleep Better

There’s more to insomnia than just trouble falling asleep. Some people fall asleep just fine, but wake up in the middle of the night and can’t get back to sleep. Others sleep through the night but wake too early in the morning. And still others appear to sleep through the night with no problem, but never wake rested.

Insomnia can be one of the symptoms of anxiety, depression, or stress, or it can be caused by a medical problem. Overcoming the underlying cause of these disorders is essential to improving the quality of sleep, but attention to nutrition and other aspects of sleep hygiene can also help.

Nutrition Connection
Better nutrition and a few tips can help you sleep better.
Here’s how:
-Sip warm milk and honey. Milk contains sleep-inducing tryptophan, which works by increasing the amount of serotonin, a natural sedative, in the brain. But you need carbs—like honey—to get tryptophan into your brain. A turkey sandwich provides another sleep-inducing combination of tryptophan and carbohydrates. A banana with milk gives you vitamin B6, which helps convert tryptophan to serotonin.
-Watch your nighttime eating and drinking. A light snack at bedtime can promote sleep, but too much food can cause digestive discomfort that leads to wakefulness People who suffer from heartburn or acid reflux should especially avoid late, heavy meals that delay the emptying of the stomach. Stop drinking any fluids a couple of hours before bed to reduce the chances of having to get up in the night. -Avoid caffeine and alcohol. Caffeine is known to affect the quality of sleep so it’s best to cut it out about 8 hours before bed. Alcohol may make you sleepy but it can disrupt REM sleep and also dehydrate you, leaving you more tired the next day.

Beyond the Diet
-Manage stress. If anxiety is keeping you up at night, try yoga, meditation, or a journal.
-Check your medications. Many medications can interfere with sleep, including beta-blockers, thyroid medication, decongestants, corticosteroids, medications with caffeine, and certain antidepressants like the selective serotonin reuptake inhibitors (SSRIs). Talk to your doctor about changing dosages or medication.
-Create a bedtime ritual. Go to sleep and get up at about the same times every day, and follow the same bedtime preparations each night, such as a reading in bed, or listening to soothing music. But avoid scary movies or novels.
-Take a hot bath. A study published in the journal Sleep found that women with insomnia who took a hot bath for about 90 to 120 minutes slept much better that night.

QUICK TIP:
-Try the herb valerian
Valerian that is brewed into a tea or taken as a capsule or tincture can reduce the time it takes to fall asleep and produce a deep, satisfying rest. Melatonin can also help induce sleep.
-Make your bedroom sleep friendly. Keep it dark, quiet, and cool. Use your bedroom only for sleeping and sex, not for working or watching TV. Avoid late-night news casts, scary movies, and Stephen King novels.