"How do I get a good night's sleep?" is perhaps one of the most common questions doctors receive from patients across the country. The Mayo Clinic claims that almost one-third of adults have occasional problems getting a good night's rest with an even larger number experiencing chronic insomnia.
But sleep need not be hard to come by. Apart from creating a good sleeping environment in the bedroom, simple lifestyle changes can also play a major role in solving common sleep problems.
Creating a Healthy Sleep Cycle
The circadian rhythm is responsible for the biological urge to fall asleep. Most people find it difficult to maintain a steady sleep cycle day by day. Pressure to meet deadlines at work or simply staying up to watch the late show are two common reasons why people tend to override their natural sleep cycle.
Fortunately, the circadian rhythm can be restored just as easily as it can be disrupted. The general rule of thumb for resetting the circadian rhythm is to:
- get 15 minutes of direct sunlight upon awakening and,
- avoid bright light a few hours before going to bed.
Both of these suggestions can help restore the body's natural sleep cycle whenever life throws the inevitable curveball.
Daytime Exercise for Nighttime Sleep
Sleep is the body's way of achieving deep relaxation at the end day. There is a strong correlation between a healthy sleep and physical activity - exercise seems to reinforce the urge to sleep by reducing mental stress, clearing the mind and exhausting the body to the point of needing rest.
The general rule of thumb on using exercise to sleep better at night is to:
- get a total of at least 20 - 30 minutes of physical activity by late afternoon
This physical activity need not be continuous. Five minutes of climbing stairs or ten minutes walking across the parking lot is enough to ensure that the proper balance between physical activity and sleep is maintained.
Food That Help Foster Sleepiness
The biological urge to sleep is inextricably connected to other biological urges such as eating. Eating the wrong foods around bedtime can disrupt the sleep cycle and deprive one of a good night's rest. As a general rule of thumb avoid eating:
- any kind of heavy meal before going to bed
- any kind of food that might cause gastrointestinal distress and,
- foods rich in tyrosine, an amino acid that stimulates mental activity
Just as certain foods disrupt sleep, others seem to enhance it. As a general rule of thumb, try to:
- add some calcium to evening meals and,
- eat snacks rich in tryptophan and carbohydrates near bedtime
How we eat around bedtime is inextricably connected to how we sleep at night. Sleeping is a biological activity that requires the body to be well-prepared for sleep; eating too much or simple eating the wrong food may be all that it takes to ruin a good night's rest.
"I can't sleep" is a common complaint heard from coast to coast to coast. Sleep problems can be a major disruption to work, play and even one's personal life. Fortunately, most sleep issues can be resolved with a few simple tips leaving the sleeper the opportunity to finally enjoy sleep.
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