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Better Sleep

The effects of not having enough quality sleep are weight gain leading to obesity, premature aging of skin and a slow down of cell regeneration.  Adults should try to get an average of 7 to 9 hours of sleep per night. Maximize the quality of your sleep by keeping disruptions to a minimum.  Keep the television off, darken the room completely, and maintain a moderate temperature for the most beneficial sleep benefits.

Better sleep solutions:

Watch Diet: Minimize onions, hot sauces and spicy peppers — these foods are often responsible for indigestion and heartburn. Increased acid production can keep us up at night and make it harder to fall asleep quickly. Consume more whole grains and complex carbohydrates to keep you full without the flame. Greens have an anti-inflammatory effect which also has beautifying benefits.

A new research study suggests that what you eat can affect the quality of your sleep.

A small study of 26 participants found that people who ate less fiber and consumed more fatty foods, specifically those higher in saturated fats experienced less deep, slow-wave sleep. High sugar intake was also associated with more wakeful periods.

Participants in the study fell asleep faster when they ate a diet lower in saturated fat and higher in protein.

This research is helpful because it suggests that some people’s sleep problems may respond to diet changes, without the use of sleeping pills.

Eat Magnesium: Magnesium is known to help the relax muscles, increase blood flow and stimulate circulation. The following foods contain beneficial magnesium: bananas, spinach, nuts, seeds (such as sunflower) and lentils. A diet deficient in magnesium has been linked to poor sleep.

Limit Alcohol: Drink in moderation, alcohol has excellent cardio protective benefits. Drink closer to dinner time, because drinking close to bedtime can lead to restless sleep and reduced REM , leaving you feeling sluggish. Limit alcohol to 1 serving per day for women and 2 servings per day for men.

Try Melatonin: Some physicians suggest it for sleep while others worry that people will take too much. Remember that our bodies naturally produce melatonin, which helps us fall asleep and regulates the sleep cycle. It is best used in moderation and not for a prolonged period.  Adults should start out with 1 mg two hours before bedtime and only use if absolutely necessary.

Try Valerian:  Some studies suggest that it can help us get to sleep faster. Clinical studies suggest a dose between 400mg and 900mg. Start with 400mg two hours prior to bedtime.  This herb has been used for many thousands of years for better sleep.

Do Yoga: Yoga can be a great way to exercise the body and relax the mind. Yoga helps reduce stress and anxiety and improve sleep quality.

Withdraw slowly from any harmful sleep inducing medications.  Try to use any medications short term if possible because of the undesired side effects.

Before starting any supplements or making any prescription changes, consult your physician as to evaluate your personal risks and make sure there are no interactions with any medications you are currently taking.

 

Better Sleep is part of the Fit frugal and fabulous beauty schedule.

Read more about Beauty Sleep.  Also read more regarding Sleep Studies and the importance of getting enough quality sleep.