Sleep Tip #57: Eat a Banana

It can be difficult to fall asleep when your tummy is rumbling, so a nighttime snack may be what you need to fall asleep! The problem is that many people will snack on foods that are high in sugar, fats and other ingredients that are both bad for your health and keep you awake. Next time you’re feeling hungry before bed, grab a banana. This fruit contains high amounts of the sleep inducing hormones melatonin and tryptophan. This quick little snack will help you snooze soundly!

Sleep Tip #50: Don’t Go to Bed Angry

You should never go to sleep angry or if you have had a negative emotional response to an event. Research shows that sleep preserves or protects unpleasant emotional memories. While you sleep, your brain replays the day’s events and records bits of data including your emotional responses. When you are reminded of the event, your emotional response may be similar to your initial reaction. Typically, your mind will prevent you from falling asleep after such an event as a defense mechanism. The longer you are awake, the more information and thoughts will enter your mind and the less your brain will record from the traumatic experience.

Sleep Tip #36: Make Your Bed

The secret behind making your bed is, well, there is no secret. One of the key ingredients to making a perfect sleep environment is having a clean and tidy room. That extends all the way to your bed. Getting up and making your bed will not only lead to a more calming environment, but it will also help alleviate morning stress. Have you ever lost your keys or phone and found them tangled in the covers? Making your bed first thing will help keep you from accidentally losing your possessions in the morning. We all know how stressful it can be when you can’t find your car keys. Make your bed and your morning routine will be easier.

Sleep Tip #33: Grow Your “Sleep Bank”

Sleep deprivation can greatly impact your performance in both your work and personal life. If you know you have an exhausting few days ahead of you, it might be time to start building your sleep bank. Getting extra sleep in the days prior to your busy schedule will help ease the effects of sleep deprivation from a not so restful night. So if you know you have a busy few days ahead, go to bed a little earlier and stock up on your sleep reserve to help you make it through the week.

Sleep Tip #32: How to Keep Your Partner From Rolling and Snoring

One of the most common causes of snoring is when a person rolls onto their back while sleeping. This can cause a person to snore loudly and disrupt sleep for everyone in the room. A home remedy to help stop this person from rolling over is to use a pillow or rolled up towel. Place the pillow or towel by their back to create a wedge. When the person has the urge to roll over, this wedge will make it harder to move onto their back and may prevent them from doing so all together. Over time, this person may unknowingly train themselves to stop rolling on their back.

Sleep Tip #30: Dealing With RLS

Many people suffer from RLS (Restless Leg Syndrome) and feel there may be no help in sight. One major impact on your symptoms may include a lifestyle change. Cutting back on caffeine and exercising more are some steps that you may need to take. Saying no to alcohol and cigarettes can make RLS symptoms worse and occur more frequently, so you may need to say “no” to these items. Weight loss and yoga may also help relieve some of the painful symptoms associated with RLS. If you find that some of these lifestyle changes have helped, please let us know in the comments!

Sleep Tip #28: Advice for the Side Sleeper

Sleeping on your side can reduce the chances you will snore during the night, a condition that can unknowingly decrease the quality of your sleep, if not wake you up entirely. But when it comes to sleeping on your side, sleeping on your right side is best advised. If you sleep on your left, your body puts extra strain and pressure on your heart, liver and other internal organs. This can possibly lead to health issues later on in life. To avoid any complications, sleeping on your right side is best.

Sleep Tip #22: Clean Your Pillows

It is summer time, and now more than ever, you should be washing not only your pillow covers, but the pillow itself. Hot and humid air can be a breeding ground for bacteria. Even if you have air conditioning, the sweat and oil from your body and hair that rubs off while you rest can hurt your sleep. Make sure to wash your covers at least once a week and your pillow at least once a month to get rid of any bacteria that might have built up. This will also help alleviate any allergies or allergic reactions to any substance that has penetrated the cover and gotten into the pillow itself.

Sleep Tip #13: Get Out of Bed

There is no worse feeling than laying in bed trying to fall asleep without being able to. In fact, the stress created by praying you fall asleep will actually keep you up longer. If you have trouble falling asleep, make sure to get up and out of bed, and do something that will relax you. Listen to light music, read part of your book or even clean. Doing an activity out of bed to help promote sleep will relieve the stress of not being able to. Once you are tired again, get back into bed, clear your mind and be at peace.

Sleep Tip #9: No Technology Before Bed

Do not watch TV or use the computer before bed. The bright lights that are emitted from the television and computer screens can trick your mind into thinking it is supposed to be awake. The rays of light that continuously change in brightness and color on the screens can cause the brain to become more active then it should be while inducing sleep. The brain will begin to process the images you see on the screen, which will make it harder for the body to induce a state of drowsiness.

Sleep Tip #8: Don't Eat Before Bed

Eating before going to bed may cause a sleepless night. Some people cannot sleep on an empty stomach, so light snacking is allowed before bed. Eating a heavy meal however can cause you to wake at night. The body's metabolism, along with other major organs slow down at night because the body needs to relax as well. This slowing of the digestive system can cause a person to gain weight during sleep. Since you are laying down, it is more common that while digesting the food, acid reflux or indigestion may occur. You will wake up from the discomfort of indigestion, or you may have to go to the bathroom. It is advised to eat no more then 3 hours before bed.