Follow a Meal Schedule
Cut Back on Sugar
Hormones are what signal fatigue and help us fall asleep. They're also responsible for signaling hunger and maintaining our blood sugar levels. So, the more sugar we consume, and the more frequently we consume it, the more our hormones get involved in keeping our systems in check. Consuming sugar late at night, which makes our blood sugar levels spike and then crash, means we might be getting hunger signals when we should be in deep sleep. Moreover, sugar crashes through the day could tempt us into a late-afternoon nap, which makes us less tired for actual bedtime. If you're not sleeping well, cut back on sugar and highly refined carbs and see whether you don't feel better in the morning.
Cut Back on Alcohol
A drink once in awhile isn't the worst idea if you're having trouble falling asleep. Many studies have shown that a nightcap for non-alcoholics is an easy, non-detrimental sleep aid. But too much alcohol can throw seratonin production into chaos—and make it harder to fall asleep and stay asleep.
Drink Tart Cherry Juice
Tart cherry juice—among other nonalcoholic, low-sugar drinks—has been shown to help combat insomnia, which meant subjects fell asleep more easily and woke up less during the night.
Drink Lavender and Camomile Tea
Though studies show that the effects of herbal teas, such as lavender and camomile (or a combo) teas, had somewhat limited impacts on getting more sleep, the effect of a calm routine with a warm, non-caffeinated beverage could help you get in sleep mode more predictably. Entering sleep in a more relaxed state aids in the quality of sleep you get. Even if tea isn't a cure-all in terms of sleep, it's also not detrimental.
Drink Milk
Sleep-aid claims about the tryptophan released in a warm glass of milk before bed may have been overstated. However, a recent study found that if you eat carbs along with your warm glass of milk, the sleep-inducing hormone tryptophan, which is released in the warm milk, has a better chance of reaching the brain. The study also found that the mere ritual of warm milk had a calming and therefore sleep-inducing effect on the subjects. Give it a try!
Get More Magnesium
A number of studies have found a link between a low level of magnesium and sleep disorders. While supplements may deliver the magnesium boost you need, there's scant evidence that this is your silver bullet. Eating more foods that are rich in magnesium, such as almonds, leafy greens, legumes, whole grains, fish, chicken and beef.
