There are few things that feel worse than being exhausted, yet unable to sleep. In addition to insomnia (the inability to fall or stay asleep), many people also suffer from poor sleep quality, which can cause you to feel sleepy during the day despite getting eight or more hours of rest.
Avoid sleep killers. Women metabolize caffeine slowly, so your morning tea or coffee or afternoon soda will still be with you at bedtime. Limit caffeinated-drink intake to less than 4 ounces total early in the day, and avoid caffeine after 3 PM. Likewise, limit alcohol to two to three drinks a week. That glass of wine may help you fall asleep, but it can wake you up at 2 AM.
Eat to help you sleep. Your best bedtime snack is peanut butter on toast or a small serving of yogurt and fruit. The protein helps produce the amino acid tryptophan, and the carbohydrates make the tryptophan more available to your brain—and that leads to production of serotonin, a relaxation chemical.
Wear yourself out. A recent Sleep Foundation survey of 1,000 people found that those who sat for less than 8 hours a day reported better sleep than those who were more sedentary. In the same survey, exercisers, especially those who did vigorous activity, got the best sleep. If you're a nonexerciser, adding just 10 minutes of movement a day can lead to better rest.
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