Taking a micro nap shortly after having a cup of coffee might seem like the worst possible way to become better rested, but recent studies beg to differ. In fact, a study performed by scientists at Loughborough University in the UK found that this technique, also called a caffeine nap, has excellent benefits. The caffeine nap helped drivers be more alert, have better performance, and even reduce the occurrence of the infamous afternoon crash.
Anyone who has suffered from insomnia, particularly how to stay asleep at night, has spent a lot of time wondering about this very thing. Sleep problems due to interrupted or insufficient sleep can lead to a wide range of health conditions if allowed to go unchecked, according to Nancy Foldvary-Schaefer, D.O., who is director of the Sleep Disorders Center at Cleveland Clinic. These health risks include heart failure, high blood pressure, heart attack, stroke, hypertension, diabetes, and obesity. The good news is that you won’t have to worry about how to stay asleep much longer if you put the practical, actionable advice below to work.
When was the last time you were too excited to sleep? Was it over an important job interview? How about an upcoming vacation? This priceless Disney commercial sums it up for many people.
While many people associate this sense of excitement preventing sleep with the exuberance of the young, it can be a real downer the next day when adults are the ones who are too excited to sleep the night before. What can you do to get the sleep you need before exciting events, so that you’re not dealing with the fog of sleep deprivation rather than enjoying the event you were so excited about the night before?
Keep to Your Normal Nighttime Routine
What this means is that the packing and plans need to be finished well ahead of time, so you’re not rushing around trying to pick out the right interview power suit or pack all your vacation toiletries long after you should have been in bed in the first place. Keeping to your normal routine signals the brain that it’s time to shut down and prepare the body for sleep.
Most of us know that we should avoid caffeine and alcohol before bedtime because both can interfere with the quality of sleep. But are there foods that help you sleep? According to Dr. Michael J. Breus, Certified Sleep Specialist, the answer to that question is yes! From cherries to oatmeal to warm milk, here are six foods and beverages that can help you get more shut eye tonight.
Sleep Promoting Foods
1) Cherries – According to a study reported in the Journal of Experimental Botany, cherries are a natural source of melatonin, which is often referred to as the “sleep hormone” because it helps control your body’s internal clock needed to regulate sleep. While fresh cherries are only in season (and thus less expensive) for about two months of the year (June and July), tart cherry juice and dried cherries are excellent substitutes when purchasing fresh cherries tends to break the bank. According to Dr. Oz, montmorency tart cherries have six times the melatonin content than a normal cherry, so look for those for the most benefit.
Who doesn’t love a great midnight snack? The problem is, those midnight snacks might not be showing your body the love it really needs to receive from the food you eat. In fact, late night eating may have a few unexpected and certainly unwanted side effects. You should be aware of the potential pitfalls involved in eating before bed before you take another bite of your favorite late night snack attack fix.
Downside of Eating Before Bed
The bedtime routine in your house may invite late night snacks, or even after dinner snacks. But, are these snacks as good for your body as you think they are? Probably not. These are a few of the potential side effects associated with eating before bed that you need to know about.
People who sleep soundly often take the ubiquitous activity for granted. They are unfamiliar with the endless wakeful nights of the tormented insomniac. But most people have experienced insomnia at least once in their lives—a terrible night when no amount of tiredness can shut down an active brain. I’ve had many of these nights in my life. They often happen in times of stress, when my troubles occupy my thoughts. It took a few years of regular insomnia before I started really researching possible causes, from my diet to my brand of foam mattress. I was surprised to find some clear criminals among the commonly-used substances in my daily life. I didn’t realize that my lifestyle choices were sabotaging my sleep! They may be sabotaging yours too. Here are some common culprits.