Before Sleep

How to Sleep Better Tips: 5 Apps to Cope with Insomnia

by

Sleep deprivation is used to describe an inadequate sleep quantity or quality, including voluntary or involuntary disorders of sleep and circadian sleep rhythm disorders.

Sleep is as essential as food and drink for our human body, yet many of us do not sleep enough. Inadequate sleep quality, insufficient sleep (e.g., travels to a different time zone or work shifts), or disturbances to the sleeping cycle affect the way we work throughout the day, producing drowsiness and fatigue.

A tired person is prone to accidents, impaired judgment, and more likely to make errors. Waking for 24 hours results in reduced coordination between eyes and hands, similar to 0.1 blood alcohol. This is the reason for traffic accidents and work injuries caused by sleep deprivation.

Sleep deficiency may also impair academic performance and could increase the risk of emotional disorders such as depression.

There are several possible causes of insomnia, and many variables may be involved in many cases. Poor sleep may also induce or aggravate other problems of health, thus generating a complex insomnia chain. At a holistic level, insomnia is caused due to a hyperarousal2, which disrupts staying asleep or falling asleep. Mental and physical Hyperarousal may be caused by some circumstances and health problems. So, how can I sleep with severe insomnia? Is there an app that can help me sleep? Do sleep apps help with insomnia? 

Yes, there are many sleep stories apps that will help you to sleep calmly and cope with insomnia. Here, we will discuss five sleep apps that will help you to sleep calmly and adequately.  You can listen to different music using various online services, but they may be blocked in your country. To unblock music, you can use a VPN from the VeePN company. VeePN will helps you the unlimited access to free music anywhere from any country or region. If you want to try VeePNVPN, you can ask them for a free trial.

Apps to Cope with Insomnia

5 Apps to Cope with Insomnia

1. Talk me to Sleep

Relax Melodies helps to reduce insomnia by using more than 100 sounds of relaxation, binaural beats, white sounds, and soothing melodies. Guided meditations to enhance sleep are also available, and the sleep aid app is free for iOS or Android. Options for the purchase of your Relax Melodies content library are also accessible in this app.

Over 100 sounds and guided meditations are available to create a relaxing track with the possibility of adding a guided meditation. You mix and combine as many various sounds and melodies as you want. Some sounds are direct, such as “Rain” and “Cat Purring,” while others are a bit obscure, such as “Eternity” and “Music Box.” Finally, a custom ambiance is created that helps you feel comfortable and calm.

2. Pzizz

Pzizz helps to prevent insomnia by using sound sequences to improve your sleep. You can stay asleep and fall asleep when you wake up and feel rested. Pzizz may be downloaded for iOS or Android, as well as in-app purchasing options.

This sleep stories app has both sleep and nap options, it will continue to play until you wake up. It uses a guided meditation set against a backdrop of different sounds, in a male or a female voice. 

3. Stop, Breathe, Think

Stop, breathe, think, enables you to figure out how you do mentally, physically, and emotionally. Then it proposes meditations depending on your state of mind to reinforce the positive. So, if you choose “Restless, tired, exhausted, anxious,” several excellent guided sleep meditations will be suggested. In addition to Indian and Tibetan meditation traditions, the team behind the app relied on clinical studies to create their meditation tracks. For example, the falling asleep meditation is based on the teachings of Tibetan meditation master Tulku Thondup and utilizes guided imagery that helps you sleep easier.

4. Inscape

Inscape is a sleep stories app for meditation guidance that utilizes progressive relaxation stories, soothing sounds, and ambient music to help you sleep. According to Inscape’s website, by selecting a focus area in-app, you can have sessions to assist you in sleeping if you have insomnia; you may concentrate on the problems you want in everyday life. This sleep aid app is free of charge with in-app buying options but is only accessible on iOS.

5. Sleep By Headspace

Sleep by Headspace is intended to create a “soothing bedtime experience,” as sleep melodies and guided meditations aid you in sleeping and relaxing. Sleep by headspace content called sleep casts uses both sound and visuals to create optimal sleep conditions.

You can relax and sleep by using this sleep stories app, just make sure that it is updated to the current version. Note that only the basic Headspace Meditation course is accessible for free, you will have to subscribe to the complete content library. Subscriptions are offered for $12.99 per month or an annual cost of $94.99. This sleep aid app is free for Android or iOS, as well as in-app purchases.

Music helps to fall asleep better

It is natural to wonder about the best type of music for relaxing and sleeping. Studies have looked at many genres and playlists, and there is no clear consensus on the optimal sleep music. We know that studies have usually utilized either a self-curated playlist or one particularly intended for sleep.

One of the most important factors in how music affects a person’s body is their musical tastes. Effective personalized playlists may contain calming music or sleeping melodies in the past.

The tempo is one factor to consider while creating a playlist. The speed at which music is played is frequently measured by the number of beats per minute (BPM). Most research has chosen BPM 60-80 music. Since the regular heart rate ranges from 60 to 100 BPM11, it is frequently assumed that the body can synchronize with slower music.

Feel free to try various songs and playlists until you discover one that is perfect for you. You may also test out a few playlists throughout the day to see if they might help you relax.

General tips to sleep better

In the end, we discuss some general tips to sleep better.

  1. Do not consume coffee late at night.
  2. Reduce irregular or long naps during the day.
  3. Increase bright daylight exposure.
  4. Reduce exposure to blue light in the evening.

Positive Words Research – How to Sleep Better: 5 Apps to Cope with Insomnia

Why Is A Good Night Sleep So Important For Mental Health

by

Sleep fills us with energy to be able to face the day. But it’s not just about getting a good night’s sleep, it’s about having a good night’s sleep. For this, there must be quiet hours of sleep, without nightmares, and followed.

For example, if sleep is achieved but the person wakes up hours before their actual waking time, or if they wake up several times during the night, the sleep will not be as restful.

Although it is true that you should always go to sleep at the same time, and that it should be at night, scientists and doctors agree to advise a short nap during the day to reactivate our body and our brain. Of course, the nap (in adults) should be around half an hour.

Why we can’t sleep

Nowadays, people do not sleep what they should, television, the computer, or video games, they are the new “dream vampires”. Boy sitting with a glass, holding his face with his hand due to the sleep he has. That makes him not give up during the day, he is sleepy and even susceptible or anxious about daily tasks.

Headaches, dizziness, excessive tiredness, etc., are the side effects of not sleeping well. But many times the problems that we find when sleeping, actually hide other pathologies or diseases that are what make the individual not fall asleep. For example, trauma or situation of stress or nervousness, anxiety, difficulty or breathing problems, etc.

We are going to list some of the most common alterations that prevent us from having a restful sleep:

  • Stress
  • Anxiety
  • Respiratory problems
  • Heart problems
  • Noises (noise pollution)
  • Muscle or skeletal pain
  • A bad mattress and / or inadequate pillow. The mattress should be changed at least every ten years.
  • Bad habits: exercising before bed, eating large dinners, drinking alcohol, tobacco or coffee before going to bed, etc.
  • Not being regular in the schedules: going to sleep and getting up. A bad habit that makes the human body not adapt to these alterations.

There are diseases associated with sleep. Some of them hinder beneficial and correct sleep so that our body can be at full capacity.

Narcolepsy

It is a sleep disorder with low prevalence in the population. Only 0.02 to 0.16 percent of adults are affected. It affects both equally. It is characterized by access to sleep at any time in the daily life of the affected person. The patient with narcolepsy may have difficulty sleeping at night. But instead throughout the day, he has acute drowsiness attacks, which make him fall asleep in any situation, which is why it is especially dangerous. Muscle weakness, hallucinations, etc. are some of the symptoms that can also be suffered from this disease.

Apnea

It is a stop of the respiratory signal while we sleep. It is important to detect it. For this, what is called the sleep test is done. If a person suffers from sleep apnea it can cause headaches, pulmonary hypertension, heart problems, etc. It consists in that during sleep, the airway becomes obstructed, so that the person who suffers from it, remains at least 10 seconds without breathing, with the problems that this can be associated with.

There are different treatments for this disease – from medicines or surgery to devices that help to clear the airway. In some cases, it’s a good idea to get a service dog to help with sleep apnea by alerting when significant sleep problems occur during the night.

Insomnia

Insomnia is the difficulty that a person has to sleep. It can be of three types:

  • Difficulty for a person to fall asleep.
  • Have a person wake up several times during their sleep hours.
  • That a person wakes up time before he really had planned.

Insomnia most of the time is due to stress. Continued stress over time can cause severe or chronic insomnia. To end insomnia there may be several treatments. For specific cases, medicines are prescribed. But the right thing to do is to carry out behavioral therapies, and really see what it is that causes that nervousness that does not let us sleep.

In addition, the patient must carry out what is called “sleep hygiene”, which we will see in the section on tips to sleep well.

Nightmares

Nightmares have been the object of study, the plot of books and movies, and analysis for years and years. It is a sleep disorder that is more common in children between 4 and 12 years old, and that occurs during the REM phase of sleep (that is, when there are images in the dream state and rapid eye movements). Although that does not mean that adults get rid of them.

Centuries ago, on the 18th, people believed that nightmares were due to magic, possessions, or caused by monsters. Today we know that nightmares are due on many occasions, to the reproduction of our fears, reflected and brought to our moment of rest.

Somnambulism

It is a sleep disorder that stands out for “waking up” the motor activity of the individual. That is, the person will be completely asleep, but will be able to walk and perform daily tasks, although his pupil is not really seeing what is real.

It is said to be more common in children and adolescents. But it can occur in anyone who has suffered from this problem in their childhood. There is no really effective treatment for the problem.

Talk at night

Another sleep disorder is that of people who speak in dreams. This makes sleep less restful, since we are putting an additional load on our respiratory system and vocal cords. Usually the person may wake up with scratching and dry mouth.

Bruxism

In times of stress or nervousness, what is known as bruxism occurs at night. Which is nothing more than “grinding” your teeth. Of course, there are people who even have awake bruxism. Bruxism loads the jaw and is especially harmful because it wears down teeth and molars. Those who suffer from it must carry a “discharge certificate” so as not to “grind” their teeth.

Why is a good night sleep so important

Basic tips for a good night sleep:

  • Do not eat a lot before going to sleep.
  • Always go to sleep at the same time. And also get up at the same time.
  • Avoid noise and light.
  • Before going to sleep, do not exercise, try to stay away from video games and computers.
  • Avoid having insects in the room.
  • Make sure there’s no clock noise nearby.
  • Avoid smoking, drinking alcohol, or coffee

Positive Words Research – Why Is A Good Night Sleep So Important

7 Tricks to Fall Asleep Quickly You’d Wish You’d Known Sooner

by

Can’t doze off at night? Does everyone else fall asleep before you, while you need hours to relax and get a shut-eye? You are not the only one. If you don’t want sleep deprivation to take a toll on your health, you should act now. Here are a couple of tips that can help to fall asleep quickly.

1.   Re-plan Your Daily Schedule

The current pandemic has turned our daily schedule upside down. All the plans that you had, like going to the gym and eating healthy meals, are now going down the drain. The lockdown has left us craving fast foods and exercising less. We are also sleeping more and going to bed late.

But, if you want to sleep better, you need to get your daily schedule back on track. Experts believe our body needs a routine. It’s healthy for the system and allows us to control the way we spend our time. To do that, you will need to:

  • Set a bedtime, including waking and sleeping hours.
  • Leave around 15min to 20min a day for a break.
  • Do physical activity.
  • Get enough sunlight in the morning to reset the circadian rhythms.

With these tricks, you can return your sleeping in no-time.

2.   Avoid Caffeine Before Bed

Caffeine is a strong stimulant that can interfere with the nervous system. Drinking caffeinated drinks can give you a quick energy boost in the morning, but at night, they can keep you awake.

According to the Journal of Clinical Sleep Medicine, taking caffeine even 6 hours before bed can reduce sleep by over 1 hour. When calculated on a long term basis, this is a massive sleep loss issue.

If you are too used to taking this stimulant and you forget to have it before bed, it’s possible to experience withdrawal. This can lead to restless sleep. If you want the sleeplessness to dissipate, try to limit caffeine consumption so that the body will learn to overcome the dependency.

3.   Stay Away from Alcohol

Alcohol creates a sedative effect. It reduces brain function and activity. When we are drunk, the alcohol will feel like it’s inducing sleep. But, when the effects dissipate, and the body flushes out the toxins, that’s when we start feeling the after-effects.

People who’ve consumed a lot are prone to nausea and vomiting. The headaches and stomach pain can interfere with sleep and wake us up in the middle of the night. This will immediately interrupt the sleeping pattern and make the brain feel more alert and on edge.

4.   Keep the Naps to a Minimum

Deep sleep is healthy sleep. If you want to feel rested, you have to sleep over 7 hours a day. But, one of the most common mistakes people do is taking long or multiple naps. Unfortunately, they are doing us more harm than good.

It’s a good idea to doze off for a maximum of 30 min. But, anything longer than that is not healthy. With long naps, you are tricking the body into thinking it’s well-rested, when in fact, it needs more rest than you realize. That’s why a short nap will do the trick.

5.   Get Rid of the Distractions

Is there anything in the room that keeps you awake? Like the phone, computer or TV? Electronics will be your worst enemy. What you want is to remove the distractions and focus only on sleep. Once you do that, the body will be able to relax better.

6.   Prepare the Environment

Do you prefer dark or lightroom? Would you like some peace and quiet? Or you want a memory foam bed that is suitable for you. Whether it is the lighting, music or mattress, the key is to allow the body to relax. By changing the environment and readjusting it to your personal needs, you will doze off quicker than you realize.

7.   Cut Back on Fluids Before Bed

The more you drink, the more you will need to go to the bathroom. This will be a real problem at night. Drinking water during the day is an excellent thing. However, if you drink a lot before bed, you will need to urinate more often. This will make falling asleep difficult and draining.

Conclusion

Our body can’t work properly without a good night’s rest. But, if you manage to revamp your daily schedule and put some effort into it, you will immediately figure out the best approach to solve the problem. Give these options a try and tell us what you think. Share your experience in the comments below.

7 Tips to Have a Healthy Sleep

7 Astounding Ways Your Mattress Affects Health and Sleep

by

Most people don’t feel the significance of the best mattresses for their good night sleep and don’t find its importance in their well-being in their daily lives.  As it is a known fact that, every individual, in general, spend 1/3rd of their lives sleeping so there should be a huge impact on your sleep if you do not sleep on a comfortable mattress isn’t it. That is why it is important to consider purchasing the comfortable mattress to avoid the surprising ways of mattress affect your health and sleep.

You should consider three elements to a healthy life, including Exercise, Sleep, and Diet. One of the main reasons for poor sleep is your poor mattress. It’s a fact that when you didn’t get proper sleep, then it gets even more difficult to exercise and the entire day seems to be dull and inactive. That is why you should invest in a good mattress and only a few people recognize the significance of investing in a good mattress.  If you ask who are at risk, Well, the people who do not get at least seven hours of good sleep are at risk of bigger health issues.

The seven surprising ways that a mattress affects your sleep and health include:

1. Stress:

Poor sleeping habits lead to higher stress levels. Today, many people suffer from higher stress levels because of poor sleep and it is due to using the poor or old mattress. Currently, you can find the most advanced technology used in designing a high-quality mattress that can easily reduce your stress levels. That is why it is important to replace your old mattress with the new one, especially if your mattress is more than eight-years-old.

2. Allergies:

If you are using your mattress for a longer period, then it will become a breeding area for various micro-organisms, which can cause allergies. Sometimes, these dust mites can become a serious health threat. You should always clean your mattress frequently, also, replace your old mattress with the new one if you are suffering from a runny nose or a sore throat.

3. Back Pain:

Do not go for the ultra-plush mattress as it is not suggestible for your posture, it may cause an abnormal bend in your lower back. You should always check the mattress before buying it and check if it is giving a proper neck and spine alignment. But at the same time if you do not have any pain or sleeping issues getting a plush mattress in a box online or store can continue to give you a good night’s sleep.

4. Constant Fatigue:

If you are feeling unexcited and exhausted even after sleeping for eight hours continuously, then it is so clear that it is the issue of the poor mattress.  Also, when the mattress gets old, it directly affects the quality of sleep.

5. Wear & Tear:

If you feel lumps on the mattress or you might be having back pain because of the torn mattress spring. It is the right time to buy a new mattress with advanced technology.

6. Creaking:

If you hear a creaking sound, then that means the springs may not be working properly and it makes a creaking noise when you move or toss and turn on the mattress.

7. Insomnia:

It is a fact that a good night sleep can be obtained with a good quality mattress and it is a very important factor to consider if you are suffering from Insomnia. The only solution to prevent this is buying a new mattress.

7 Astounding Ways Your Mattress Affects Your Health and Sleep

5 Positive Thoughts The Heart Needs Before Going To Sleep

by

Rejection, disagreements, conflicts, self-pity, hurt all these companions are hard to let go of.
After a hard day’s work when you reach home, all these emotions finally get to you. Your heart needs to let go all the burdens.

You have to maintain a professional, emotionless facade at your workplace or institutes. But the mask falls off when you reach home.

You fell the overload of these repressed emotions and going to sleep with them in mind can really be dangerous for you.

It’s not a joke. It could lead you straight to depression.

Save your day from negative thoughts.

Just think of it this way. Every one must have a smartphone, and you need to charge it periodically after the battery drains.

It’s similar to your body and your mind. Giving into the negative thoughts is like saying, “Screw it! Let the phone die. What do I need it for?”

Just like you need your phone for almost everything today, you need your body and mind, both of them working in sync.

So, you shouldn’t just satisfy your physical cravings but emotional ones as well.

So, when you go to bed next time. How about you feed your soul and mind as well? Watch for your heart needs.

Here are 5 positive thoughts that will help you with your goal.

1. “We must be willing to let go of the life we have planned so as to have the life that is waiting for us.”

What you have to understand here is the difference between addiction and passion. When you are passionate about what you have planned you should not divert from the path even in the face of some obstacles or roadblocks.

Addiction will lead you astray. It could be your addiction to toxic things that appear toxic like alcohol, pills, gambling or it could be something completely harmless as watching movies all the time.

But both of them lead you astray.

Gambling is a perfect example for us to explore here.

Suppose someone who is good at numbers decides that gambling is a job for him. But is he being smart about it?

Is he investing the money he earned or just gambling it away in a string of wins and losses?

Is he drinking it all away?  When it stops being productive in all sorts of ways (financial, spiritual, etc), should seek new and positive things.

The right time to move on is when the passion turns into addiction. No matter how hard it is welcome the new life that is waiting for you.

2. “Let your hopes, not your hurts, shape your future.”

Hope springs eternal or does it?

How many times have you felt so lost that you never thought that you could wake up the next day? That you just couldn’t take it anymore. Why do these things keep happening to me?

This is when you start to get the feeling of doom and you feel like someone is actually telling you  ‘abandon hope all ye who enter here.’

When it happens why don’t you try saying this to yourself?

“Well, boohoo. I’m so sorry your feelings are hurt, Princess.”

You are going to get hurt. There’s no way around it. Sulk for a few days if you have to but there will come a time when you have to say enough is enough and get over it.

Let your experiences shape you. If you just broke up with someone you might feel like relationships are not for you. Think about this, would you have been happy with that person in long term? Why did it not work out? What does your heart needs?

You are not the reason it didn’t work out. Things were just not meant to be. You were not suited for each other. So, rather than giving up on relationships altogether, why don’t you learn why you didn’t suit and avoid that in the partner you next choose?

3. “Storms make trees take deeper roots”

This is a new one but you must have heard about how “Even the stars need darkness to shine.”

This thought means mostly the same thing.

When you weather the storm you emerge a victor. Because even when everything else was blown away by the storm, you stood strong and kept control on the thing.

You did not let the storm blow you away like it did all the other things in sight. It only made you take deeper roots.

So, congratulate yourself that you are still standing strong. You can hold on for far much longer and be this amazing individual that you are.

Isn’t it a good thing to tell yourself before you fall asleep?

It is.

4. “IF you are searching for that one person that will change your life, take a look in the mirror.”

If you are looking for a partner because you feel that he/she can give a new and better direction to your life then think again.

Or better yet why don’t you find a mirror and take a good look at the person who can actually do that for you?

You are the only one who can decide what to do with your life. No one else can help with it. You can try yoga and go for spiritual retreats but they will only work as deep down as you have made the choice to do it.

Next time you look in the mirror don’t admire yourself, for a change think about what kind of changes you want to happen in your life and how you can go about making them.

“Mirror Mirror on the wall who’s gonna change it all?”

You. The answer is always going to be you. 

5. “Don’t be afraid of being different, be afraid of being the same as everyone else.”

Here’s another thought worth remembering.

Remember seeing a girl/guy out there and thinking wish I looked like her/him?

Do not feel sorry for yourself and you actually think about it. They might look cool but they could be plastics. There are many people out there who look just like them.

And then there is you. You might not have the same style or you might not like putting much effort in what you look like but you are you.

You are unique, the way you dress defines you. It is what sets you apart. Why do you want to be clones of other people running out there? Be yourself and enjoy being it.

Here’s the thing. If you go looking for negative things you will find them just the same way if you go looking for positive things you will find them.

And you will make mistakes along the way. Sometimes you will want to give up and say, “I can’t carry the facade of being happy, I do it every day at work or outside the house. Why do I have to keep it up even at home? I need a break.”

To clear things up. A facade is a mask that you put up to fool others. And no matter how hard you try, you can’t fool yourself about your real feelings and emotions.

What you are doing at home is not a facade it is you trying to feed your soul with positive energy. These are just a few positive thoughts. If you go looking you will find so much more. So, think one positive thought a day or a month before you go to sleep.

Don’t just say it out loud and go to sleep. Feel the thought, understand it and it will help you.

Author ~ Ari Banayan

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.

heart needs

Eat These Foods For A Better Night’s Sleep And Better Health

by

While most people are unable to sleep due to life stresses and deficiency of nutrients, for many others, it is because of the kind of food that they eat during the day and at dinner time. And so if you make the wrong meal choice you will have a hard time falling asleep. Lack of adequate rest is a precursor to severe physical and health implications such as weight gain and an increase in the likelihood of getting a stroke and high blood pressure.

However, the best news is that there are also some foods that can be very useful for sleep as they help you fall asleep fast and for long.

Here are six of the best foods for your sleep.

1. Turkey Sandwich

You will not have to buy a whole turkey to enjoy a good sandwich because most stores sell small size slices for sandwiches. Turkey is tasty, and you should not wait for Thanksgiving to enjoy it because you can use it to make a sleep-inducing sandwich. You should make the sandwich with whole-grain wheat bread because it contains magnesium and complex carbohydrates which are all beneficial for sleep. What makes turkey perfect for sleep is the fact that it contains a high concentration of tryptophan which is essential for sleep inducement.

2. Whole Grain Cereals and Milk

A warm glass of milk is always perfect for sleep, and it has always been so, and this is why most mothers will have their kids take it before bedtime. But, you can make it even better by combining it with some whole grain cereals. Milk works as a sleep aid because it contains magnesium, calcium, and tryptophan which helps in the conversion of the compound serotonin to melatonin. The cereals, on the other hand, have some calming carbohydrates, and a significant amount of magnesium and a bowl of them will make you feel sleepy. However, always go for those with low sugar so as to prevent a spike in blood sugar level.

3. Tuna

Tuna is a tasty sea fish, and it is a staple food for many communities around the world. In case you do not like it or you only eat on rare occasions it is the high time to make it a regular part of your dinner. Tuna contains a high concentration of vitamin B6 which is one of the essential ingredients that the body requires to make the sleep inducing and regulating hormone melatonin. Halibut and salmon are also a great alternative to tuna for the few people that might not like its taste.

4. Cherries

It is hard to find a list of sleep aiding foods that does not include cherries. These small fruits are a super food for people with sleep issues such as insomnia. Cherries are among the few natural sources of melatonin and snacking on a handful of the fruit before bedtime is enough to ensure that you sleep well and for long. Cherry tart juice is also good, but make sure that you do not add in any refined sugar because this will affect the useful properties of the fruit.

5. Decaffeinated Herbal Tea

Although some individuals might have varying opinions about herbal tea it sill qualifies as food. And so a cup of your favorite herbal tea before bed is an excellent idea and it will help you fall asleep fast. But, always ensure that you only go for something that is decaffeinated because caffeine is bad for sleep.

There are many herbals teas to choose from, but the best and also the most popular ones are passionflower, chamomile, and valerian. Most people love them because of their sedating and calming effect. It is also a good idea to add a spoon of honey to your cup of tea because it has tryptophan which will give you an extra dose of calmness.

6. Bananas

One or two bananas just before bedtime is a good idea and it helps to reduce the likelihood of staying awake for many hours due to lack of sleep. You can peel and eat the ripe bananas as they are or you can blend them with some milk to make a tasty bedtime smoothie. They contain both potassium and magnesium which means that they will help you sleep by relaxing your muscles. But, this fruit also contains tryptophan which is a vital precursor to melatonin and serotonin.

You do not have to spend long hours fantasizing or playing with your phone in bed just because you cannot fall asleep. There are many things that you can do to deal with your insomnia and eating the six foods above before bed is the perfect starting point.

Author Bio:

 Jane Collins is a blogger at g9sleeptight.com, a blog dedicated to helping people to have a healthy sleep. Follow Jane on Twitter: @g9sleeptight

Positive Words Research – Eat These Foods For A Better Night’s Sleep

Healthy Food