A common mistake people make is eating right before bed. It is all too common to grab a small snack, a couple drinks, and turn on the television before catching some sleep; however that is one of the worst decisions one can make in terms of staying healthy and keeping the weight off.
- Our body needs time to burn off food; this also includes drinks, which may be high in sugar and calories.
- Our body can be energized from the food we eat, therefore not allowing one to sleep.
-One therefore must be sure to avoid stimulants, such as caffeine.
- Stimulating activities such as exercise or physical labor will also cause you trouble falling asleep.
- Electronic gadgets such as T.V.'s and computers are also considered to be stimulating to the brain and I therefore recommend that one limits that before bed, such as do not watch or use the hour before going to sleep.
I therefore recommend, do not eat or exercise 3 hours before you go to bed. Also, do not drink within 90 minutes of going bed, this should help prevent needing to go to the bathroom in the middle of the night.
In some cases one might be starving or dying of thirst, therefore consume a snack or drink.
-A good option is a glass of milk, because that will help one fall asleep and keep one from getting hungry.
-Low fat popcorn that is low in butter and sodium.
-Vegetables and hummus.
-Tea, such as chamomile. Make sure your tea is caffeine free.
I also advise properly winding down, so the matter how hard it can be in college ditch the laptop. Do a reading, clean your room, and stay away from electronics. This includes your cell phone.
I believe electronics are why a lot of people have trouble falling asleep.
It may sound embarrassing but I often will listen to books on tape to help me wind down and go to sleep. I really love the Lord of the Rings and Harry Potter series. Both are very well done.
Human's are also designed to go to bed when it gets dark and wake up when it gets light outside; it is our natural rhythm. Many people will argue this point and everyone's body is different, however this is my own belief and one can look up studies on this, but going to bed at 9pm and waking up 8 hours later feels different than going to bed at 3am every night and waking up 8 hours later. Despite the same hours of sleep one will still feel different and more refreshed going to bed at the earlier time. Many students will argue they are nocturnal. I don't think I buy it, but hey if it works for them go for it. Therefore, consider the time you go to bed as well.
Also, there is now a sleep app: Sleep On It, Sleep Tracker and Alarm Clock. http://www.medhelp.org/land/sleep-log-app I know nothing about it, however it has received great reviews and will be your alarm clock to get you up on time yet still be refreshed by following your sleep cycle. If you have this technology, give it a shot. If it doesn't work give up on it and do what you did before.
Sweet dreams,
and Stay Strong,
Trevor
Pic from http://www.medhelp.org/land/sleep-log-app
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