Are you having trouble falling asleep at night? Do you wake up many times every night? You’ve love these five easy and effective tricks for getting a great night's sleep all year long:
1. Eat Breakfast at Night
What kind of nonsense is this?! Breakfast for dinner? Well, according to scientists, absolutely.
I know it’s hard to eat a mouthwatering omelet, some lean bacon, a fresh banana and some delicious whole-grain toast for dinner, but … oh, who am I kidding? Breakfast is amazing!
Eating breakfast at night is good for falling asleep because most breakfast foods are rich in the right nutrients. Eggs are packed with protein, toast has filling carbs and bananas are rich in potassium. This combination makes your muscles relax, which is just what your body needs to fall asleep.
2. Go Outside
I’m not encouraging you to sleepwalk. What you need is to get some sun and fresh air during the day. Even if it’s just for 10 minutes, go for a short walk, admire your summer garden or watch your dog play around in the snow. Sunlight keeps your normal sleep rhythm balanced, so when it gets dark, your body understands that it’s time to sleep.
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3. Try Some Spiced Almond Milk
Just about everyone has heard the secret of drinking warm milk before bedtime. But did you know it doesn’t have to be cow’s milk? Almond milk has a ton of tryptophan, melatonin and magnesium, natural compounds that get your body in the mood to sleep.
Plus, I’ll be honest. The idea of sipping warm cow’s milk doesn’t appeal to me. On the other hand, I love this spiced almond milk recipe. It’s delicious and relaxing, and it helps me sleep like a baby.
What You Need
How To Make Spiced Almond Milk
This recipe is really easy. Just put all of the ingredients in a small pot and heat on the stove until it’s warm. Serve in a mug and sip calmly while listening to soft jazz or classical music. I recommend Etta James.
4. Invest in the Best Sheets
Your mattress isn’t the only thing that makes a huge difference in sleep quality. So do your bedsheets. Look for breathable cotton or silk. Yes, they cost me more than polyester, but they were so worth the investment.
Trust me, if you wake up a lot during the night, tossing and turning, you won’t believe how much great sheets can change that. They keep your body cool, dry and comfortable all night long, so you wake up more refreshed in the morning.
5. Let There Be Dark
Your body won’t know it’s sleepy time unless your bedroom is dark. A dimmer switch or lamp is ideal. Turn down the lights about one hour before bedtime, turn off your smartphone or tablet, and try reading a book or listening to an audiobook. You’ll be asleep before you know it.
These are just some of the sleepy-time tricks I have up my pajama sleeves. Next time I’ll tell you about the benefits of wearing socks to bed! Do you have other questions about sleep troubles? Leave them in the comments below and I’ll do my best to help.