A healthy and nutritious diet not only affects our brain and health but also our sleep. Consumption of caffeine late in the evening can disrupt the sleep of a person. Similarly, munching of French fries with cheeseburger before bedtime can lead to sleepless nights.
Researchers studied the diet and the sleep habits of healthy adults for one week and found that food choices during the day can affect the quality of sleep. They concluded that eating more saturated fat, excess sugar and less fiber food can lead to less restorative sleep and frequent awakenings in the night.
Besides diet, the quality of sleep of an individual is also dependent on other factors – their sleep and wake up time, the amount of physical activity they do in the day, due to physical and psychological factors and how much the time they spent on looking at their phones and computer screen.
Useful tips which will assist insomniacs in attaining a healthy sleep at night
1 Regular exercise and physical activity can induce sleep in insomniac adults. They must go to bed at a fixed time and wake up at the same time daily. They should strictly follow this routine even on weekends.
2 Avoid the use of alcohol, caffeine and nicotine before bedtime and have a light dinner at night.
3 Avoid taking short naps in the afternoon.
4 Avoid the use of TV and laptop in a bedroom and keep it noise-free. Keep the lights dim and remove the wall clock that ticks regularly after one hour. Make sure that the bedroom mattress is comfortable. Also, try to read something before bedtime.
5 If possible, utilize natural sleep aids such as melatonin supplements, valerian root, chamomile tea, lemon balm, and lavender oil etc. for inducing sleep. These aids are easy to use and don’t have any side effects.
- Yoga, Meditation, relaxation techniques and cognitive behavior therapy can improve the snooze pattern of elderly insomniacs.
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