About 20 percent of Americans suffer from sleep problems, according to the researchers. In my experience, I encountered many patients suffering sleep problems. It can be quite debilitating. And sleep deprivation may accelerate aging, and can actually impact your immune system. It adds to depression or is a sign of depression. Some of my recommendations.
I have found insomnia to be related to food allergies. Common foods are usually the culprit. Use a digestive enzyme with meals to reduce the food sensitivities. http://www.enzymesinc.com/wellzymes/wellzymes.html
Avoid grains and sugars especially before sleep. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep. It is best to Sleep in complete darkness or as close as possible. If there is even the slightest bit of light in the room it can disrupt your circadian your pineal gland’s production of melatonin and seratonin. I have suggested you wear socks to bed.
if the feet are warm, and the body’s circulation is good, then better sleep
Meditate before sleeping.
Even if it is in bed, relaxation of the mind and body is extremely helpful. Don’t watch TV right before you go to sleep, read a spiritual book instead. This will help with sleep.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot. Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. Avoid caffeine in the form of coffe, tea or ice cream. people can feel the effects of caffeine long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications,caffeine. Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Red wine, although it has some beneficial effects can be too stimulating and can cause insomnia. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency. Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, exercising regularly. Exercise for at least 30 minutes everyday. This can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it. A new enzyme formula called sleep enhancement is available for sleep and for jet lag as well. This is featured in MicroMiracles.