Get a Better Nights Sleep and Wake Energized!
Better than Pills
Stress is a major concern in Americans. It is now being linked to many physical and psychological diseases and disorders. One of the reasons for this is that stress disturbs our bodies natural sleep patterns and prevents us from drifting off in to that complete deep sleep for the necessary amount of time for our bodies to regenerate. Too much stress tends to cause us to have restless sleep, which in turn leaves us still feeling tired in the morning. National Sleep Foundation studies have shown that almost 60% of us wake feeling less than refreshed, and the number soars during the holidays. Of course you can take sleeping pills, but some of them leave you feeling groggy in the morning and some of them can be addicting. Current research has come up with a few sounds ways to get your body back to a peaceful nights sleep.
Key Minerals to Relax
The minerals calcium and magnesium relax muscles, reduce anxiety and soothe the central nervous system. A majority of restless sleepers who participated in sleep studies were lacking in both of these. Studies have also shown that these minerals help lessen Restless Leg Syndrome (RLS). RLS is a major sleep disruptor that affects approximately 12 million Americans, between the ages of 30 and 79, on a regular basis. The recommended dose of these two minerals for a better nights sleep is 800mg. of calcium and 400mg. of magnesium right before bed.
No More Nightcaps
I know many of us look forward to the relaxing nightcap, but studies have proven it to be a major interference with restful sleep. When the liver breaks down alcohol, it produces stimulants similar to those found in coffee that increase your heart rate by 12% and can double your alertness. So the nightcap that people are drinking to help relax them and put them to sleep can actually jolt them awake hours later. To avoid this problem, make sure that you don't drink any alcoholic beverages 3 hours before you turn in. This should give your liver enough time to break down the alcohol so it can get out of your system by the time you retire.
Melatonin is a hormone supplement that works naturally with your body's sleep cycle to promote tranquil rest, but as with any supplement you should discuss taking it with your doctor first. You can purchase it at health food stores as well most pharmacy's and discount stores that sell vitamins and supplements. It is relatively inexpensive from what I have noticed. Studies have shown that taking 1mg. to 3mg. at bedtime helps 96% of people sleep better and wake more refreshed. The only catch with Melatonin is that it becomes less effective if taken regularly, so the most you should take it is three times a week.
Cell Phone Keeping You Awake?
No, I don't mean because you are up all actually talking on it! Research, although, has shown that if you talk on it right before going to bed it can make it harder for you to fall asleep. It can also steal up to 15 minutes of the deep, restorative stages of sleep. Although researchers can't say exactly why it does this, their best guess is that the radiation from the cell phone rattles the nervous system causing increased anxiety and edginess. Their suggestion is to keep the phone out of your bedroom while you are sleeping and install a land line if you don't already have one in there.