Site icon Dumb Little Man

How to Finally Get Better Sleep

Image via Creative Commons, Tony Alter’s Flickr photostream. (Source)

When it comes to being healthy and living a vibrant and energy filled life, sleep seems to be one of the most elusive aspects to conquer. Certainly we know that getting a good night’s sleep is important – crucial, even, to good health. But it’s not as simple as just deciding that you are now going to start sleeping better. At least that’s how it often seems.

Want to eat healthier or with more variety? All it takes is some planning and follow-through. Want to exercise more? It’s just a matter of making time for even 10 minutes a day, and scheduling it in.

But you want to sleep better? Well that’s another story, isn’t it?

Isn’t it time to say enough is enough?

Allow me to share with you the things that I have found to be most powerful when it comes to regaining your control over the night. The following points have worked wonders for me (certainly some more than others, or for different periods of time), and I trust they’ll be of benefit to you.

10 Ways To Improve Your Sleep And Take Back Control

  1. Increase your Vitamin D levels
    I wanted to start with this point because I suspect it may be one of the less obvious techniques to resting easier. You’ve probably heard a lot about Vitamin D lately – a lack of it is being linked to an increasing number of health complaints, the reason for which is the fact that nearly every cell in your body has Vitamin D receptor sites. This means that it can affect every cell dysfunction in your body, as well as every hormone.

One hormone that is crucial to good sleep is melatonin. Melatonin should be released as you wind down for bed – think of it like your body’s natural ‘off-ramp’. Well, with insufficient Vitamin D in your body, you make it virtually impossible to produce adequate melatonin. You can increase Vitamin D by exposing yourself to a little early morning sun (bright light sparks melatonin production) each day, by eating foods high in it (although it’s tough to get enough through diet), or by discussing a supplement with your health practitioner.



It takes at least 4 hours for half of the caffeine in your system to be metabolized, another 4 for half of that, and so on. So you can see how drinking coffee late in the day can disrupt sleep. My recommendation is to cut the caffeine and stimulants after 2pm. Be strict on this, and it will pay off for you!



Aside from foods high in tryptophan, many health experts advocate foods high in complex carbohydrates (oats, bananas, root veggies, wild or brown rice) as being helpful for sleep. The only catch is that this may not be a great idea if fat loss also a goal for you.



The process of digestion may also inhibit the release of growth hormone, an important hormone for deep sleep as well as for building lean muscle and burning fat. Proteins and healthy carbohydrates (such as root vegetables, brown or wild rice) tend to leave the stomach faster than what fats will do.













Lastly, and perhaps most importantly, remember that most people find that it’s the combination of several sleep techniques rather than just one thing which gets them through – so if there’s something on this list that you’ve never tried or perhaps forgotten about, then give it a go. It’s worth a try!

Do you have any favorite sleep techniques that you’d be willing to share? Bring it in the comments – as weird and wacky as you’d like!

Written on 1/30/2011 by Kat Eden. Kat is a Personal Trainer from Australia. Visit her blog Body Incredible to be inspired with the latest nutrition tips, weight loss advice, and motivational thinking. Photo Credit: wiros
Exit mobile version