Limit intake of alcohol.
- Alcohol can cause fractured sleep, therefore reducing the total amount and quality of your sleep time. Eliminate or decrease cigarette smoking, nicotine is a stimulant to the brain. Then, increase daytime exposure to the sun and avoid bright lights at night.
Changes In Eating
Try eating things that raise your melatonin production.
• Recommended intake includes: spiraling seaweed, soy nuts, cottage cheese, chicken, pumpkin seeds, turkey, and dried watermelon seeds.
• Foods melatonin rich include: oats, sweet corn, rice, ginger, tomatoes, bananas, and barley.
• Some life-style changes can also help you to sleep better, for example, cutting down your sleep time.
Various people need varying amounts of sleep. - If you only need 7 hours but are sleeping 9 hours, the 7 hour sleep spreads over 9 hours and becomes ineffective. You can try increasing daytime exposure to sunlight by getting out earlier.
• Often exercising can help or even spending time in meditation or prayer.
• Often medications that are prescribed for sleep can disrupt or eliminate the sleep cycle as described. These medications include: Doral, Halcion, Restoril, Valium, and Xanax.
- Antihistamines can also cause sleep depravation.
• Some vitamins and minerals such as B6, niacin amide, calcium, magnesium, or antioxidants may help. Some other herbal remedies to consider are Valerian root, Skullcap, Passion flower, Wood betony, or California poppy.
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