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How to improve your sleep now!

How to improve your sleep now!

Improve your Sleep Now!
by Barbara Phillips


Good sleep is components of good health Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin/mineral supplements. A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being premenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts - just to mention a few!


Sleep in a dark room or use a sleep mask.

Develop a sleep routine Go to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.

Avoid taking naps.


Avoid late night heavy meals However, a light snack at bedtime may be helpful.

Try relaxation mediate, take a bath, listen to soft music, read a gentle book, get a massage.


Avoid alcohol late in the day it can cause waking in the night and impairs sleep quality.

Limit your bed activities to sleep and sex.

If you cannot sleep get up and do something until you can sleep.

If worries are keeping you awake try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep. Use a NiteNote to record bedtime thoughts.

Natural Supplements


Other suggestions include valerian root, melatonin, passion flower and of course the chamomile, catnip, anise or fennel teas. Some companies package teas in their own formulations for sleep, such as "Sleepy Time". Your local herbalist or health food store may also be able to give you suggestions. As with anything else, the key to try different things and see what you respond to.


Peaceful dreams!


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