sleep -wake cycles. Just dont fall for these myths sleep doctors wish you d stop believing. The patient keeps a sleep journal for one to two weeks and records the average time slept plus 30 minutes. View as slideshow, alyssa JungAug 13, many foods contain naturally occurring substances that bring on sleep. Normally, you want steady levels to avoid mood swings and insulin resistance. Buy Now Disclosure: This post is brought to you by Readers Digest editors, who aim to highlight products and services you might find interesting. Buy Now, almonds, sea Wave/Shutterstock, almonds are rich in magnesium, a mineral needed for quality sleep (and for building bones). This often lessens anxiety and gives your mind a chance to relax enough to fall asleep. First, breathe in deeply through your nose for four seconds.
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Weve certainly heard about drinking warm milk before bed but spiced milk, when made with nutmeg, a natural sedative, just may help you get a sweeter and sounder sleep. Journal of Orthomolecular Medicine found that when the bodys magnesium levels are too low, it makes it harder to stay asleep. Sleep restriction therapy is actually a behavioral treatment for insomnia that limits your time in bed to the actual time of sleeping. Add these mini meditations and you ll be snoozing in no time. Lettuce Brent Hofacker/Shutterstock A salad with dinner could speed up your bedtime since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium.
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