Improve Your Sleep Immediately: Follow This For Instant Results. For many of us, it can sometimes be tough to get enough sleep, even for those who generally find it easy to fall asleep and stay asleep. In fact, a recent National Sleep Foundation poll found that an amazing 84% of American adults admitted feeling worn down, or even depleted during the week—mainly because they have difficulty getting enough nightly sleep. Beyond feeling mentally sluggish or drowsy, there are a number of health issues that can be associated with a lack of sleep. And on the other side, there are many benefits associated with getting enough rest, including supporting a healthy immune system, healthy skin, and a healthy heart. However, getting enough sleep, especially deep sleep each night can be a major challenge for many.
When you’re exhausted and stressed out, it can be hard to find time to do everything that needs to get done and still make sure you’re getting enough rest. But if you want to feel better during the day, it’s important to prioritize your sleep at night so that you have enough energy for everything else in life.
1) Make your bedroom as dark as possible. This helps you fall asleep faster by allowing your body to produce melatonin naturally at night time when it’s dark outside (which helps regulate sleep cycles).
2) Cut out electronic devices at least 30 minutes before bedtime so they don’t disrupt your circadian rhythm (the body’s internal clock) and interfere with falling asleep at night time; instead, read an old-fashioned book!
There are many approaches one can take to get enough sleep. One of the most important ones is getting enough of the right nutrients for better body functions.
Here is a list of nutrients clinically proven to help improve sleep.
1. Calcium:
Calcium has been clinically shown to have a major effect on sleep cycle rhythms, especially the REM stage of deep sleep. Calcium helps the body properly absorb the amino acid tryptophan, wish has a relaxing sedative effect on the body, allowing for better relaxation and sleep.
Foods high in Calcium:
Soybeans. …
Dark Green, Leafy Vegetables. …
Figs. …
Flour Tortillas. …
Baked Beans.
Spinach. One cup of spinach has 30 mg of calcium.
Calcium supplements must be chosen wisely. Recent studies have shown that some calcium supplements are not absorbed and can even cause serious cardiac health issues. It’s better to use a supplement that is food-based.
2. Vitamin D :
“Vitamin D is one of the circadian clock’s guardians—it properly keeps your sleep-wake cycles in alignment. It is estimated that around 40% of American adults are deficient in Vitamin D. A major meta-analysis of studies that involved more than 9,300 participants, found that low blood serum levels of vitamin D—which calculates to less than 20 ng/mL—were associated with very poor sleep in this group.
Foods high in Vitamin D:
Spinach.
Kale.
Okra.
Collards.
Soybeans.
White beans
3. Magnesium:
According to a recent report released by the National Institutes of Health, nearly 48% of Americans are not getting enough of this important mineral. (Recommended Daily Allowance for adults range from 310 to 420 mg.) Magnesium plays a powerful role in quality sleep. A lack of magnesium has been linked to an increase in mood disorders, such as depression and anxiety. Basically, “Magnesium can keep you emotionally calm.
Foods high in Magnesium:
Nuts and seeds (especially pumpkin seeds, chia seeds, cashews, peanuts and almonds)
Spinach
Edamame
Black beans
Potatoes
Yogurt
Bananas
Fortified breakfast cereals
4. Iron:
Iron is yet another important mineral tied to good sleep. It provides a number of benefits associated with sleep. Low iron levels have been clinically proven to result in poor oxygen levels in the blood, which can result in poor sleep.
Foods high in Iron:
Spinach
Tofu
Legumes (especially lentils, white beans, and chickpeas)
Fortified cereals
While there are many factors that could be contributing to your lack of sleep other than nutrition (including stress and lifestyle), one important factor that’s often overlooked is how much food you eat before bedtime—particularly if you’re consuming them with caffeine. It’s also important to try to refrain from eating after 10 PM if possible.
On a side note, adding an enzyme, and, or, a probiotic to your diet can greatly improve the absorption of nutrients from the foods we eat into the bloodstream cells of the body for better overall effectiveness. Digestive enzymes help your body break down carbohydrates, fats, and proteins from food. This is necessary to allow for the absorption of nutrients and to maintain optimal health. Without these enzymes, the nutrients in your food go to waste. Enzymes also help reduce gas and bloating. Enzymes can also improve nutrient absorption by up to 70% for certain nutrients.
A daily probiotic may also help improve the absorption of a variety of vitamins and minerals from food and supplements. Some probiotics can actually manufacture B vitamins. Research has shown there may be a synergistic relationship between vitamin D and probiotics.
Enzymes and probiotics are almost a must for people who have a habit of not chewing their food thoroughly.
Other important things to consider that may help with sleep issues are exercise, taking time to relax, reading, meditation, and yoga. These are all great activities that have been shown to help improve sleep.
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