So many people are talking about the lack of good sleep that seems to go hand in hand with getting older. There are some nights I can’t seem to fall asleep even though I know I’m exhausted, so I know how frustrating that can be.
First, I want to tell you that there are LOTS of things you can try, to help you fall asleep at night, so don’t despair! Here are a few:
Magnesium deficiencies have been linked to sleeping disorders, anxiety, irritability, and restless leg syndrome. Make sure your daily vitamins include the recommended 400 milligrams of magnesium. Eating foods rich in magnesium like legumes, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains can help, but it’s difficult to get our complete daily dose from foods these days. Here is a link to the magnesium I take, and my friend Dr. Carolyn Dean recommends.
Guided Meditation – There are almost as many guided meditation audios and downloads on the market today as tea in China. With listening corners in every store, and online, you can usually sample a track before purchasing. When you hear something that makes your body relax – even just a little, pick it up! Guided meditations can be done sitting or lying comfortably with arms and legs relaxed, and eyes closed. The best of these guided meditations will talk you through a whole body relaxation exercise first and then take you off to never, never land. If you try one of these meditations during the day to relax yourself, simply set your watch alarm to gently wake you at the end of 20 minutes. If you listen before bed, pleasant dreams! Here is a link to the twenty minute relaxation I do with my students at the end of a Yoga class – and they often ask for a blanket so they can just stay asleep!
And, here’s a surprise. Eat Jasmine Rice! Having a bowl at dinner could help you fall asleep faster later on, according to a study published in the American Journal of Clinical Nutrition. Researchers theorize that a higher glycemic index rice, like jasmine, may boost tryptophan and serotonin, thus encouraging sleep. Make sure you stick with jasmine rice rather than opting for the lower glycemic index long-grain rice. I use a brown jasmine myself and find it tastier than the white.
Best of Health,
Kathi
