Bea Boomer’s Wellness Project – Day 23 – 2/25/15
What Bea has found on and off the Internet about getting a better sleep:
For those of you who have kids, remember when they were small and you established a bedtime routine for them? You can do the same for yourself. Turn of the computer or television for 45 minutes to an hour before bedtime. Warning: Don’t watch the nightly news! When Bea does this, all the bad news leaves her tossing and turning. Take a nice warm bath. Sit on a comfortable chair and read a book.
Both caffeine and alcohol aren’t good for a sound sleep. Bea has tried a glass of wine before bedtime; however, experts warn against this. They point out that you might fall asleep more quickly, but you are more likely to wake up in a few hours, or sleep less soundly.
Around an hour before bedtime have a snack that contains both protein and carbs. For example, whole wheat bread with peanut butter or whole wheat pita bread with hummus. Another suggestion I read about in Good Housekeeping magazine is to have a bowl of cornflakes and milk. The cereal enhances our tryptophan levels (an amino acid that helps us sleep) and increases serotonin in our brain. The milk contains melatonin, a hormone that regulates sleep
No clock-watching, please! Another thing Bea has been guilty of when she wakes up in the middle of the night; peeking at the clock, which makes her more anxious. “OMG! There’s only an hour and a half before the alarm goes off!”
Try meditation! As Bea mentioned before in her post about the benefits of meditation, researchers have discovered that mindful meditation leads to better quality sleep for chronic insomnia sufferers. By meditating, you may be able to turn off that mind chatter that goes on at night when you’re trying to get some shuteye.
Bea started a new bedtime routine (only in the last few days) after talking to a co-worker who swears by this method; she also let Bea borrow some essential oils and an oil diffuser.
About 30 minutes before bed, she drags herself away from Facebook and her new favorite game, Word Crack, and turns off her laptop. She uses an essential oil called Tranquil (containing lavender and other oils) on her temples and the back of her neck. She lies down on a couch and puts in her Ipod earphones, relaxing and listening to one or two of the guided meditation tracks from an album she downloaded. She just breathes deeply and allows the music into her mind. Before getting into bed, she adds water and a few drops of another essential oil, called Slumber into the diffuser, plugs it in, and lets it do its sleepy time magic. Sure, it sounds complicated, but if it helps Bea get the slumber she needs, she’s up for it. So far, it seems to be working – which means that her daytime hours are much more pleasant!
What method(s) or routine do you use to get quality sleep? Bea would love to get your input.
For additional reading:
You can find some “out of the ordinary” better sleep tips in this article from the Pick the Brain website.
How to Treat Insomnia Naturally
Foods High in Tryptophan
Melatonin Overview by WebMD