Did you know that most Americans don't get enough sleep? When we don't get enough sleep we are tired. Being tired increases our appetite by 25 % which can cause us to eat poorly because we are looking for that quick me up by reaching for sugar and too much caffeine, foods that will ultimately have a negative impact on our overall health. If you are having difficulty falling asleep, try some of my quick fixes for getting rid of insomnia:
- Light a cinnamon or vanilla scented candle. The aroma of the spice stimulates your brain to produce calming alpha brain waves, which can help you drift off to sleep, according to neurologist, Alan Hirsch ( Women's World, July, 14, 2015).
- Eat a salad or taco filled with white beans and avocados for dinner. White beans are a source of potassium, a mineral that can cut your risk of middle of the night wake- ups as much as 50 percent within a week, according to the journal, Sleep. Avocados contain omega 3 fatty acids which fight inflammation and contain tryptophan, an amino acid which can induce a sense of calmness and sleepiness.
- Get plenty of exercise most days of the week. According to a new study published in the Journal of Clinical Sleep Medicine, though exercise may not help insomnia sufferers sleep better immediately, exercise does help over the long run. For more on this study, click here.
- Drink a cup of smoothing chamomile tea. According to Dr. Oz, chamomile, a low growing herb with small fine leaves and little flowers, works as a mild tranquilizer and sleep inducer for adults who suffer from insomnia.
~ Decrease or eliminate caffeine after 1 pm. Alcohol is another culprit for disturbing a good night sleep, so drink in moderation.
Chronic insomnia is linked to increased risk of death, so it is important to treat it. Please seek the help of a medical professional ASAP if you find that you can not improve your sleep with natural, home remedies.