suggestions on how to get a more restful sleep at night?

Answer 1

Anyone who has ever found it difficult to sleep is aware that the harder you try fall asleep the more evasive sleep apparently becomes. As people are working longer and have more responsibilities, they find the added stress makes falling asleep difficultThe lack of deep restful sleep can lead to stress.

Stress leads to "DIS-ease"

Stress is a fact of modern life... but what is stress to one person, may not be stress to someone else.

SNOOZE FOODS
These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, Peanuts
Eggs
Sesame seeds, sunflower seeds
Back to topBEST BEDTIME SNACKS
Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some examples:

apple pie and ice cream (my favorite)
whole-grain cereal with milk
hazelnuts and tofu
oatmeal and raisin cookies, and a glass of milk
peanut butter sandwich, ground sesame seeds (It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.)
Back to topBEST DINNERS FOR SLEEP
Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's sleep. Try the following "dinners for sleep":

pasta with parmesan cheese
scrambled eggs and cheese
tofu stirfry
hummus with whole wheat pita bread
seafood, pasta, and cottage cheese
meats and poultry with veggies
tuna salad sandwich
chili with beans, not spicy
sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers
Lighter meals are more likely to give you a restful night's sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. (See gastroesophageal reflux). Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.

Heed the sleep wisdom: "Don't dine after nine."

Back to topFOODS THAT KEEP YOU AWAKE
Caffeine-containing foods top the list of foods that wake you up.

Here's why:

As a stimulant, caffeine speeds up the action of not only the nervous system, but of other major body systems, too. Within fifteen minutes of downing a cup of coffee, the level of adrenaline in your blood rises, which triggers an increase in heart rate, breathing rate, urinary output, and production of stomach acids. Basically, caffeine's effects are the reverse of what you want to happen as you go to sleep.

Caffeine also prompts adrenal hormones to release sugar stored in the liver, which stimulates sugar cravings to replenish the stores. Caffeine heightens the roller coaster effect of blood sugar swings, producing a quick high after a morning cup of coffee, followed by a downturn in the afternoon.

Caffeine's effects in the body are sort of like the law of gravity: what goes up must come down. The morning jolt is often followed by afternoon doldrums. Caffeine also makes it difficult to sleep well.

Know your caffeine quota. Some persons are more caffeine-sensitive than others. Many adults can take up to 250 milligrams of caffeine a day (the average amount in 21/2 cups of coffee) and experience no sleep problems. Others get jitters after one cola.

Time your caffeine boost. For most people, the effects of caffeine wear off within six hours, so coffee in the morning will usually not interfere with sleep in the evening. Caffeine-containing beverages at lunch may not affect your sleep, but coffee, tea, or cola in the evening is likely to keep you awake.

Answer 2

There are several things you can try.

Relax: Take a nice warm bath. Read a book. Picture yourself on a vacation, some place relaxing (amazingly enough you will probably dream that)

Diet: Cut caffeine and sugars. Do drink warm milk or eat some turkey.

Environment: Get yourself the best sheets you can afford, the higher the thread count the better they are.

Answer 3

do not eat before going to bed.
do not eat or watch tv in bed.
do not drink caffeine before bed, u can rather have warm milk.
do regular exercise or yoga.

Answer 4

slow down on the caffeine,,sugar