Discover the latest in sleep research that will help you get to sleep and stay asleep so you wake up refreshed and alert. Learn...
Foods that help you fall asleep and stay asleep.
What to drink to fall asleep fast
Best food to eat at night
How do you feel in the morning?
When you wake up in the morning, are you refreshed or do you feel like you still need more sleep? For many people, waking up tired is the norm. Not falling asleep or waking up in the middle of the night is even more prevalent in older adults.
How Much Sleep Do Seniors Need? According to the Sleep Foundation, Seniors need 6-7 hours of sleep a night.
How Your Brain Affects Your Sleep
Inside your brain, you have a pineal gland.
•Your Pineal Gland is a pea-sized gland in your brain. (See image).
•It produces and regulates some hormones, including melatonin.
•Melatonin helps regulate sleep patterns which is your body clock.
Your Circadian Rhythm
Circadian Rhythm is your body’s internal clock.
◦ It signals you to feel awake in the morning and sleepy at night.
◦A regular pattern of exposure to light and dark is vital to your internal clock because the light tells your body it's time to be awake and dark tells your body it's time to sleep.
How Technology Disrupts Sleep
Cellphones and computers can interfere with sleep because the blue light they exhibit halt the production of the sleep-inducing hormone melatonin, Melatonin is crucial for a good night's sleep.
TIP: Shut everything off one hour before bed and sip on a cup of noncaffeinated tea. Read below the list to see what kind...
Foods (And Drinks) That Help You Sleep
An expert guest, (Dr. Vera, MD), on my PBS TV show gave very good advice on how to get a good night's sleep. I was surprised to hear the Doctor recommend to eat fruit an hour before bed. Read on to find out why you need to include fruit for a good night's sleep and the latest research on what fruits are the best.
Chamomile Tea (Organic if possible): contains apigenin which helps stimulate sleep.
Kiwi Fruit: ◦A study noted eating 2 kiwi fruit 1 hour before bedtime increased sleep time from 6 to 7 hours. Kiwis’ have healthy antioxidants and serotonin, the neurotransmitter that helps make us feel relaxed and sleepy.
◦Milk: contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
◦Raspberries: full of antioxidants and vitamins, but it is vitamin B 6 that helps you get a good night's sleep.
◦Almonds and Walnuts: Almonds Contain 77 milligrams (mg) of magnesium and 76 mg of calcium, These two minerals help promote muscle relaxation and sleep.
◦ Goji berries and Cherries: In a 2018 study on the health benefits of cherries, the authors found a positive correlation between improved sleep and cherry consumption.
◦ Bananas: contain tryptophan, which is converted to serotonin (a relaxing neurotransmitter) and melatonin. They also contain magnesium and potassium. Both of these are good for relaxing stressed muscles.
Best Exercises To Help You Falls Asleep and Stay Asleep
Breathing exercises: calm the mind and help you sleep.
Water exercise: The sun and water exercise helps you get a good nights sleep.
Gentle Yoga: 85% of people who practice yoga reduce stress and 55% report better sleep.
Recommended DVDs for a Good Nights Sleep - Beginners Dynamic Yoga, Yoga Chi for Energy, COPD DVD instructs on the proper breathing techniques and is excellent for sleep. This blog is brought to you by Healthwise Exercise.com.