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14 Foods To Help You Get A Better Night’s Sleep

14 Foods To Help You Get A Better Night’s Sleep

A lot of people struggle to get to sleep at night. In fact, it’s estimated that as many as one in every three people suffer from insomnia according to the Sleep Health Foundation.

Whether you find yourself tossing or turning through the night, or have simply got into the habit of sleeping during the day and staying up all night, the fact is that you’re not alone. However, the benefits of getting a proper night’s sleep are clear for everyone to see. According to this article from Health, sleep can benefit everything from our memories to our creativity and boost athletic and academic performance, and even our life expectancy!

So what can you do to make sure that you get the seven to nine hours of shut-eye that doctors recommend? Well, there’s a number of different techniques that you can try, and also numerous pills and other treatments which claim to help.

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The sleep-inducing ingredients

But did you know that it could be as easy as making a change to your diet? Of course, eating a nutritious and balanced diet will help you live a much healthier life all around, but did you know, there’s a range of different foods which have their own sleep-inducing properties. The three main substances which you need to know about are tryptophan, serotonin and melatonin, all of which are needed for good sleep.

  1. Tryptophan is an amino acid found in protein foods such as turkey, steak and chicken, which is converted into serotonin by the brain.
  2. Serotonin is a chemical which carries messages between your brain cells and other cells in the body. A deficiency of serotonin can lead to anxiety and also make you crave carb-heavy foods.
  3. Melatonin is formed from serotonin and is the hormone which helps to regulate our body clocks.

Instead of simply loading up on proteins, you should be sure to balance them out with some carbohydrates, as they help to cause a rise in insulin levels which in turn helps to increase tryptophan levels in your brain!

Coffee or Tea?

Of course, there are also foods that you should definitely avoid, with the obvious one being caffeine. You probably already knew that caffeine is going to be a bit of an obstacle to sleep, but did you know that it can have an effect as long as ten to twelve hours after drinking it? So, while many of us need a cup of coffee through the day to give us a jolt of energy, it’s best to reduce your caffeine as much as possible.

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If this proves too difficult, you could always try making the change to decaffeinated coffee or try something such as green tea as an alternative.

Alcohol interferes with circadian rhythm

Something else which is worth avoiding drinking is alcohol. While it might help chill you out before bed, it totally interferes with your circadian rhythm (body clock) and disrupts the quality of your sleep. You can learn more about how alcohol disrupts our sleep in this article.

Meals before bed

As another general tip, it’s best to avoid eating a big meal late at night before bed, so try to make sure you have your evening meal a little bit earlier and avoid any rich or heavy foods in the two hours before you go to bed.

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On the flip side, if you go to bed on an empty stomach, you’re likely to spend your night tossing and turning, longing for the fridge.

Foods for a better sleep

For more specific examples of exactly what kind of food you should be on the lookout for, to help you get to sleep, check out this infographic from SleepyPeople.com on ’14 Foods to Help You Get a Better Night’s Sleep’.

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    Featured photo credit: www.healthyfoodheadlines.com via healthyfoodheadlines.com

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    Last Updated on October 20, 2020

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    Bonus: Think Like a Rhino

    More Tips for Procrastinators to Start Taking Action

    Featured photo credit: Malvestida Magazine via unsplash.com

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