How to Sleep better according to Science

 

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How to Sleep better according to science

(Causes of Poor Sleep)

1. Stress- triggers our fight or flight response, putting us in a tense state.

2. Stimulants- Caffeine has a half-life of five to six hours. Nicotine has a half-life of one to two hours. Both will prevent us from sleeping at night.

3. Poor Sleeping Environment- Trying to sleep outside your comfort zone is a common obstacle to good sleep.

Summary:

a. Lay off the Stimulators before bed.

b. No screens or work one hour before bed.

c. Exercise.

d. Consistency is Key.

e. Prescription Med or Food Supplement

Author's Note: Let Food be your Medicine. Prevention is Better than Cure. Thank you for visiting Nature's Eye: naomispenny.blogspot.com

For Food Supplements message me for inquiries. 

All-natural Products. First Vita Plus Natural Health Drinks

A Routine Night's Sleep

 

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A Routine's Night Sleep

1. Use your bed alone for Sleeping.

   a.  Do not read.    b. Do not watch television, use earphones or other devices.   

   c.  Do not sleep on the couch.

2. Go to bed and wake up at the same time every day. 

  a. Follow an evening routine or ritual.   b. Set your alarm clock every morning even on a day off.

  c. Avoid taking naps.

3. Schedule 20-to-30 minutes of Physical Activity a day.

 a.  Calisthenic Exercises/ Physical fitness.  b. Brisk walk.    c. Playtime with Children.

4. Schedule your meals.

  a. Avoid eating near bedtime.   b. Limit or avoid Alcohol before bed.  c. Avoid Caffeine after noon.

Author's Note: Let your food be your medicine. Prevention is better than cure. Thank you for visiting Nature's Eye: naomispenny.blogspot.com

 If you have inquiries about Vegetable-in-a-Drink, send me a message.

   

10 Ways for Better Sleep

 

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10 WAYS for Better Sleep

1. Maintain a Consistent Schedule.

2. Reduce your Coffee Intake.

3. Turn off your Gadgets for games and Television. 

4. Do not go to bed on a Full Stomach.

5. Do not go to bed with an Empty Stomach.

6. Engage in Regular Exercise.

7. Limit Beverage Consumption,

8. Keep your room Neat, Dark, and Quiet.

9. Invest in a Comfortable Mattress, Pillow and Bedding. 

10. Go to Sleep and try to Wake up using your Inner Clock.

Author's Note: Let your Food be your medicine. Prevention is Better than Cure. Message me for complete details about Vegetable-in-a-Drink.

 Thank you for visiting Nature's Eye: naomispenny.blogspot.com  

Diet Plans to Improve Sleep

credit image: Piktochart

Diet Plans to Improve Sleep 
(See Chart for complete details)

For BREAKFAST

For LUNCH

For DINNER

Author's Note: Let your Food be the medicine. Prevention is better than cure. Ask me for more information. Thank you for visiting Nature's Eye:  naomispenny.blogspot.com

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