Dean Burgess from Exictepreneur writes for us again on a subject dear to my heart – Sleep or rather the lack of it. I’ve written on this too but this compliments my piece.
Certain foods also benefit the body’s production of melatonin such as fish and miso. Furthermore, a common cause of insomnia is calcium deficiency, meaning consuming calcium-rich foods like yogurt can resolve certain sleeplessness issues.
Magnesium promotes sleep and muscle relaxation which are ideal at the end of the day. Foods with a high magnesium content include bananas and almonds. Magnesium supplements are also a readily available over-the-counter option, but be sure to check with your pharmacist or healthcare provider to avoid potentially dangerous interactions with any prescription medications you might be taking.
Afternoon or Evening Exercise
Melatonin capsules are a good way to supplement the body’s natural supply of melatonin. It is an entirely natural, non-addictive hormone. If you’d prefer to skip the pills, cherry juice has a high natural melatonin content. Additionally, valerian root is one of the most popular herbal supplements for relaxation that can soothe anxiety and stress while promoting sleep. Chamomile tea is another good herbal sleep aid and also very relaxing before bedtime. Again, it’s wise to check with your healthcare provider before adding any natural supplements to your daily regimen.
Improving Air Quality
If your home has poor air quality, it could be keeping you up at night. Take steps to improve your home’s air quality by investing in an air purifier or opening windows when the weather permits. If you have a fireplace in your home and haven’t cleaned your chimney in a while, bring in a chimney sweep company. You can find these professionals by going online and searching “chimney cleaning near me” and looking over detailed reviews from customers. Chimney sweeping costs an average of $225, but you’ll need to pay more if you’re getting an inspection as well.
Calming music has been shown to improve sleep in older people. One study showed that people who listened to soothing music at night slept longer, experienced better quality sleep, and reported improved daytime function. It can also keep scrambled thoughts at bay to make the process of falling asleep easier.
Like infants, adults fall asleep faster when rocked. Sleeping in a swinging hammock vastly improved sleep in several studies and, though it’s not feasible to sleep in a hammock, rocking in a rocking chair before bed can improve deep sleep.
Creating an Evening Routine
A consistently followed routine helps to signal your mind that it’s time to sleep. Turn off the screens (blue light keeps you awake), drink some warm herbal tea, and put on your pyjamas. Try to keep the routine within a half hour of your normal bedtime. A consistent nightly schedule is the best way to train your body to sleep.
Though insomnia is common among seniors, a myriad of natural remedies exist to improve sleep. Accepting a life of restlessness is not an option. Regular, quality sleep is necessary for good physical and emotional health. Resolve any insomnia issues as soon as possible and return to your usual sleep patterns.
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