Health conscious better listen up! There are diet tips that you should follow to keep you awake and productive throughout the day. But what about while you’re sleeping. Of course your body is at rest during your sleep, but sometimes before the long comfortable sleep comes every situation why you can’t shut your eyes the way you wanted to.

Our bodies will adjust overtime. In addition, the foods and beverages we consume everyday might help us get better sleep. Here, we list down five sleep-promoting tips, especially what to avoid and what to add to your diet:

1. Go easy on Soda, Energy Drinks, and Coffee

Caffeine is the first liquid that comes to mind when you’re having trouble getting sleep. Anytime of the day, drinking too much coffee can definitely disrupt your sleep.

However, letting go of caffeine is not that easy or comfortable as some people suffer from withdrawal symptoms such as headaches, drowsiness, flu-like feelings, irritability and lack of concentration when they give up caffeine.

By gradually withdrawing, you will be able to avoid those symptoms. Try other options like blending decaffeinated coffee with regular ones. Then increase the amount of decaf over time. In that way, sleep will be much easier to occur.

2. Avoid drinking too much Alcohol

They say drinking a little bit of alcohol can make you feel relaxed and eventually sleepy. However, over-imbibing in your favorite adult beverages may cause a restless uncomfortable night. I know you’ll get mad at this but it’s true. You may fall asleep fast enough, but your sleep may disrupt you in the middle of the night like going back and forth to the comfort room.

One tip: take at least one drink, if you can. That’s equal to 12 ounces of beer, 5 ounces of wine or a shot of liquor.

3. Eat Light at Dinner Time

We love to eat heavy meals from breakfast till dinner. But like an inverted triangle, take the biggest part in the morning then get smaller as you reach at night. In the evening, meals heavy in fat and protein could lead to indigestion and heartburn, which is not beneficial for a good night’s sleep. Try to avoid creamy sauces, deep-fried foods, and large cuts of meat. As much as possible, keep your portions small on your plate.

On the brighter note, opt for something light. Baked halibut and spinach are both high in tryptophan that the body needs to produce serotonin, a hormone that promotes relaxation. For other foods with the same benefits, try chickpeas, salad, a small bowl of soup and a slice of whole-grain bread, or a plate of mixed vegetables.

4. Drink Tart Cherry Juice

Particularly, tart cherry juice is high in melatonin which your body produces naturally to regulate sleep. That extra melatonin from cherry juice may help improve sleep quality and relaxation.

However, are you one of those who don’t like tart cherries? Try walnuts, they are also high in melatonin. Other fruits to try are bananas, pineapples, almonds, raspberries, and oranges. For more concentrated types, pick a bottle of melatonin supplements – just be sure to follow label instructions if you have health conditions to keep in mind and consult your doctor first.

5. Eat Carbohydrate-Rich Bedtime Snack

We love a good bedtime snack before getting rest. But a small bedtime snack that’s high in complex carbohydrates can improve your serotonin levels and help you relax. Try switching your breakfast essentials into bedtime snacks, but in small portions.

Cereal and milk, a peanut butter and jelly sandwich, or cheese, fruit, and crackers are all good suggestions, so long as you stuff it in small portions. For more consideration, use peanut butter made from only peanuts, jelly made just from fruit, and whole-grain bread for your sandwich. Always eat in moderation at night to sleep easily.

Sleep is a vital part of every diet. Even though we rest our bodies at night, our minds are functioning to regulate our bodies to perform better the next morning. Of course, sleep is better when we laid our body to Comfort Living’s single bed foam or premium bed mattress with orthopedic memory foam or orthopedic cooling pillow for more health-conscious effort. Just visit our website at https://comfortlivingph.com/ for wide choices of sleep essentials.

Having a good night’s sleep affects your physical and mental health. If you fall short on your sleep it can affect your daytime energy, mood, productivity and emotional balance. Many are struggling to get the sleep that they need. Getting a good sleep might be impossible when you are wide awake at night, but you just don’t realize that you can control your sleep.

Here are the five steps to sleep better

Step 1: Go to sleep and get up at the same time everyday

Sleeping and getting up at the same time everyday helps in setting your body’s internal clock at the same time it optimizes the quality of your sleep. Choose bed time around the time when you feel most tired, so that you don’t struggle to catch a sleep. Once you get proper sleep, you should wake up properly without alarm, if you keep a regular sleep-wake schedule; you’ll feel much more energized compared to sleeping the same number of hours at different times.

Step 2: Exercise during the day

Exercising helps you sleep better at night and feel less tired during daytime. Exercising regularly improves the symptoms of insomnia. It helps in increasing the amount of time you spend sleeping. For better sleep, it is best to exercise in the morning or afternoon for better sleep. Exercising before bedtime can interfere with sleep. Try low-impact exercises such as yoga, and stretching to help you sleep.

Step 3: Avoid alcohol 3 hours before bedtime

While alcohol can make you sleepy, it keeps you from reaching the deep stages of your sleep. When you drink before bedtime your NREM sleep will increase and your REM sleep will decrease. Falling short on REM sleep can affect your brain and body. Also, the REM stage of your sleep is the process where most of the calories are burned. If you want to have a deep sleep it is not advisable to drink alcohol before bedtime.

Step 4: Improve your sleep environment

A peaceful sleeping environment gives your brain a signal that it’s time to sleep. It helps you let go of the day’s stresses. One small change to your environment can make a huge difference in the quality of your sleep. Here are some little changes that you can do to sleep better:

• Keep your room cool
• Keep your noise down
• Make sure you’re comfortable sleeping on our single bed foam from ComfortLiving PH

Step 5: Cut back on sugary foods.

Your eating habits can impact how well you sleep at night, especially hours before your bedtime. Cut back on sugary foods and carbohydrates, because eating a lot of sugar and carbs such as white bread, rice and pasta during the day can trigger wakefulness at night and pull you out of deep stages of your sleep.

Follow these five simple steps to have a good night’s sleep at night and to protect your health as well. Keep in mind that your sleeping habits affect your energy throughout the day. To help you sleep better at night, ComfortLivingPH provides the best sleeping essentials that you need, from a single premium mattress to a premium memory foam mattress to our orthopedic cooling pillow which can surely help you remember your sweet dreams. As one of the best orthopedic pillows in the Philippines, our Premium Memory Body Pillow with Hypoallergenic cover allows greater ventilation and helps you cool all night long for the best sleep ever. Reach us through https://comfortlivingph.com/ for more information.