Eat Healthy Meals
When your body is sleep-deprived, you are more likely to crave higher-calorie foods.
This may help to explain some of the reasons that insufficient sleep is associated withobesity.
While you may enjoy an initial energy boost from sugary foods, they can cause lower energy later on.
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While caffeine can be part of a healthy diet, it’s possible to overdo it.
However, some people may metabolize caffeine faster than others.
The effects can help your body function better.
Try Power Naps
Power napsare short periods of sleep, typically lasting between 10 and 20 minutes.
Sleeping for just 5 minutes won’t provide the restful benefits you need.
Stress triggers a physical response known as the fight-or-flight response.
Research indicates that slow, gentle breathing may also help relieve insomnia.
Slow, gentle breathing involves any breathing rate from four to 10 breaths per minute.
This is much slower than theaverage respiratory ratein humans, which ranges from 10 to 20 breaths per minute.
The rhythmic pattern of breathing and movement can support relaxation throughout your body and help calm your mind.
Daily schedules that involve shift work or having jet lag can interfere with these schedules.
Potential Causes
Many factors can make it difficult for you to sleep.
Nicotine is also a stimulant.
It can make smokers likely to awaken early when as nicotine withdrawal sets in.
The optimal sleeping environment includes a temperature set between 65 to 68 degrees Fahrenheit.
The room should be free of noisy electronics, bright lights, and clutter.
A Sleep Disorder
Sleep disordersaffect about 50 million to 70 million Americans.
Contact your healthcare provider if you have ongoing sleepless nights.
Finding the reason for your sleep problems is the first step in treating the problem and restoring healthy sleep.
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