5 Foods That Help You Sleep Through The Night

Are you having a hard time sleeping, and have tried out every possible means that you know of, yet no improvements?

Don’t get weary, the answer might just be in your diet, especially what you eat before sleep.

Studies show that what you eat may have a direct effect on your sleep. Fatty and sugary food may cause the disturbance in how you sleep.

To sleep better, there should be some particular mineral and vitamins present in your diet. These important nutrients are explained further in the next section.

Classes of Food That Affect Your Sleep

From studies by health and nutrition experts, the nutrients below have been proven to affect how much sleep you get.

Among these minerals, some have the direct effect on the body like calcium and magnesium, while others like tryptophan help in the production of the sleep chemical called melatonin.

Calcium

CalciumStudies have shown that our bodies need adequate calcium to have deep sleep cycles. Calcium enhances the production of melatonin. Sufficient calcium in the body guarantees a good sleep.

Foods like yogurt, canned sardines, cheddar cheese, and milk are rich in calcium.

Magnesium

MagnesiumMagnesium is one of seven essential macrominerals that your body needs in large quantities. It’s benefits to your body is also seen in your sleep.

It helps the brain and body to feel relaxed and reduces your stress level.

Magnesium-rich food includes green vegetables, nuts, cereals, meat, fish, and fruit. It’s important to have your daily diet full of magnesium.

Tryptophan

Tryptophan is an amino acid that interacts with the production of melatonin. When tryptophan is present in the body, serotonin is secreted and it aids the production of Melatonin.

Tryptophan is richly present in turkey and milk as well as other proteinous food like eggs, chicken, fish, and cheese.

Based on these minerals, I’ve picked out 5 food that’s best for your sleep in the next section.

5 Food That Helps You Sleep Well

Based on these minerals above, I’ve picked out 5 foods that help you sleep through the night.

Tart Cherry Juice

Cherry JuiceCherries are full of great health benefits. Asides it’s aid in sleeping, cherries are the excellent source of vitamins and minerals that are essential for our wellness. They also contain powerful antioxidants that help the human body fight against cancers, aging and neurological diseases, and pre-diabetes condition.

Munching a bunch of cherries is goodness to the body, even more, our sleep. They contain melatonin antioxidants that improve how well we sleep.

Try taking a bunch of cherries, or a cup of cherry juice before bed to have that better sleep.

Almonds

Almonds are nutritious nuts with very important benefits on the body, especially the heart.

Eating a handful of almonds is equal to a stronger heart, a controlled body sugar level, protection from cancer and a good sleep.

Due to the high protein and magnesium content in almonds, they promote good sleep. The protein contains tryptophan which is good for our sleep cycle.

Also, the magnesium present in almonds plays the role of relaxing your muscles and brain for sleep.

Chew some almonds before bed and sleep deep.

Chamomile Tea

The magical tea it’s called due to the several health benefits. Its potency has been proven over the years to be good for the body in many ways.

Chamomile tea boosts the body’s immunity, treats cold, reduces muscle spasms and period pain, soothes stomach aches, lightens the skin, anti-aging and so on.

Drinking a warm cup of Chamomile tea before sleep relaxes the body and helps you to sleep much better.

With the magical tea, your sleep can’t go wrong.

Banana

Bananas are essential snacks because they are packed with a lot of necessary nutrients for the body. Nutrients like protein, calcium, potassium, fiber, magnesium, vitamin B6, vitamin C, and biotin are present in bananas.

Bananas have high magnesium content that helps to make your body relax and sleep better. They also contain tryptophan that boosts melatonin production.

Eating a bunch of bananas before bed sinks you into a good sleep.

Soybeans

Lastly on the list is the highly proteinous beans. Soybeans are naturally enriched with tryptophan that boosts the production of melatonin.

They are also full of calcium, which we’ve discussed earlier to be important for sleep, as calcium also aids the production of melatonin in the brain.

On two sides, a soybeans rich diet increases your chances of sleeping better.

Conclusion

In conclusion, our diets have a huge impact on our sleep pattern since the production of melatonin is affected by the food we eat.

For a better sleep, check your diet, especially what you eat before bed, and fill it with some of the food suggested above.

 

How to Make a Floor Bed

Eco friendly bedroom with floor bedThere are so many reasons why we may need to use a floor bed in our homes. You may be thrilled by the feeling of camping and decide to make one in your living room, or you may have guests and you need to provide a place they can sleep. You may also have had sleepless nights resulting from body pains, and you want to try another method.

Whatever the reason, it is good to be educated on why and how to make a good floor bed.

A floor bed is simply a mattress or any other padding put on the floor without the use of a bed frame.

It is a cheaper, easier and more convenient type of bed to make. You don’t need anything to make a floor bed other than space and a mattress or a pad.

Benefits of Using a Floor Bed

Using a floor bed is truly beneficial. Below are some of the benefits.

Improved Blood Circulation

When you sleep on a floor bed, your body tends to align perfectly in a natural posture; and as a result, the pressure will be evenly distributed from the mattress to the whole body. This will make the muscles more relaxed, and the circulation of blood around the body is enhanced.

Less Body Pain and Risk of Spinal Disease

Sleeping on a floor bed reduces the chances of body pain. The natural posture and firm support from the bed make the muscles relaxed. Scoliosis − an unnatural curving of the spinal cord − is also avoided when one sleeps on a floor bed.

A Cooler Sleep

Air is cooler at places closer to the ground than places high above the ground. Sleeping on a floor bed gives us a cool sound sleep.

See also: Best Cooling Blanket

How to Make a Floor Bed

Making a floor bed is not in any way difficult. You can follow these 3 easy ways to make a floor bed.

  • The first method is very simple. Just place your bed in a convenient space. You can put a blanket or yoga mat underneath it to keep it still and silent. You can also set the mattress against the wall to probably prevent your pillow from falling off. Lay your bed sheet and you are good to go.
  • You can make use of pillowcases. Join about four pillow cases together by sewing the long edges of the pillowcases. Ensure that the open ends are all facing the same direction. The result is an array of four pillowcases together. Now, put in the pillows and have a sound sleep. You can join two of this pillowcases-bed side by side if you are of a bigger size.
  • You can use mattresses fitted for this purpose. The Floor mattress, Foldable mattresses, Portable mattresses and even inflatable mattresses. These can be folded or made smaller for convenient keeping; and when you’re ready to use them, you can just stretch them out or pump them into a full mattress.

How to Sleep On The Floor Properly

Sleep On The FloorHave you ever wondered what your great-grandparents slept on at night? I mean!? They lived when there was no memory foams, no latex mattresses and all the bed luxuries we enjoy today. Most of our great-grandparents lived long and didn’t die from not sleeping on cushion foams. They mostly slept on the floor.

Sleeping on the floor isn’t as bad as it sounds if it’s done properly

In fact, studies by Katy Bowman, M.S shows that not sleeping on the floor is the reason some people wake up with aches and pains in their bodies. Katy Bowman, M.S. further reveals that our body muscles and structures ought to be allowed to move freely and this is exactly the opposite when we sleep on those deluxe mattresses. They keep your body in a single position for long.

In the next 2 sections, I would highlight the benefits of sleeping on the floor and how to do it properly.

Let’s go…

Benefits of Sleeping On The Floor

  • Sleeping on the floor helps to keep your bones in alignment, unlike the sinking feeling you might get on your luxurious mattress.
  • Reduces pain in your body, especially your back.
  • It makes you feel more rested and very ready to wake up.
  • Can help to correct a slouchy posture.

The transition to sleeping on the floor from the cushioned mattress can be quite inconvenient for some.

Even if you’re not planning to sleep on the floor, you can have situations where you’d have to sleep the natural way.

However, if you follow the steps below, you can be sure that it would be a good experience.

How To Sleep on The Floor Properly

Mental Preparation

Firstly, you have to prepare in your mind.

You have to settle it mentally, why you’re doing what you’re doing and why it’s the right thing to do. This is an important part of having a good time sleeping on the floor since you weren’t forced, you have to make yourself see the reason to keep at it.

Also, be ready to persevere in the first couple of days of sleeping on the floor. Your lifestyle of sleeping on a comfortable mattress is going to resist this, that’s why you have to persevere.

Get a Sleeping Surface

Sleeping on the floor doesn’t mean sleeping on the bare ground, you can use a sleeping surface.

A sleeping surface refers to what you directly put on the floor and lay on. Example includes:
  • Floor mattress
  • Futon
  • Japanese mat/tatami
  • Massage Mat
  • Yoga Mat
You can also improvise by using:
  • Layers of blankets
  • Homemade Pillow bed

Any of these can be a good option to use on the floor. They provide some level of comfort, though not like the king beds.

Best Position for Sleeping On The Floor

Generally, people find it most comfortable sleeping with their backs on the floor. This is not a bad sleeping position at all when you sleep on your back, those aches you feel vanishes easily. However, other sleeping positions also work well when you sleep on the floor.

Sleeping on your side with your arm as your pillow is a good position as well. Your vertebrae align well when you sleep.

Sleep on your stomach with your elbow pushed out and your forearms a pillow helps to correct your spine.

All these said nothing bad sleeping like your great-grandparents did. You get to feel well rested and ready to leave the bed and reduce the risks of body aches.

You can also watch the following video for more information.

Best Sleeping Position for Lower Back Pain During Pregnancy

Sleeping well during pregnancy is very important to reduce lower back pain, therefore, we will discuss here the best sleeping position for lower back pain during pregnancy. If you are experiencing lower back pain, you can take comfort in knowing that you’re not alone in this. At different stages of pregnancy, almost all pregnant women around the globe have to deal with it. Although lower back pain may result from one or more medical reasons, it is mostly caused by the stress induced on the body from excessive weight, poor sleeping postures and other unhealthy styles of living.

This pain can rob of your comfort and sound sleep. What’s more is that you can find out that your pre-pregnancy sleeping position no longer works for you. However, being able to sleep in a comfortable position can go a long way to getting back your essential sleeping time and also relieve your pain.

Read on to get an insight on the best sleeping positions for lower back pain during pregnancy.

Best Sleeping Position for Lower Back Pain During Pregnancy

Lie on Your Left Side

This position is considered as one of, if not the best sleeping position during pregnancy. Not only is it a comfortable sleeping position, it also enhances the much-needed circulation of blood. Sleeping on the left side reduces the pressure exerted on the uterus and promotes the ease of breathing.

With improved blood flow, the transfer of nutrients between the different parts of the body is made easier. This ensures the effective growth of the body which prevents the growing weight of the body from pushing down on the liver.

For added comfort, you can put a pillow between your knees which will ease the stress to hip muscles. Also, you can place a small pillow between your waist and the mattress if there’s a gap there.

Sleep in the Fetal Position with a Pillow as Support

To get in this position, lay on your back and gently roll over onto your side, then curl your knees toward your abdomen. Merely sleeping in the fetal position pulls on lower back muscles and buttocks. Without proper support, the spine might twist causing lower back pain.

To prevent this, place a pillow between your knees, keeping your hip, knee, and foot at the same level. Preferably, use a self-inflating pillow so you can easily adjust it for your comfort.

In this position, you can fully relax, and more room is available for the comfort of your baby. In addition, you can bring your bump to a neutral position by gently placing your belly on a pregnancy wedge.

Support Your Upper Body While Sleeping

Using a firm pillow to keep your upper body in position while sleeping helps in smoothening your breathing. In this position, the pressure exerted on your diaphragm due to gravity is reduced significantly. You can support the weight of the belly by placing pillows under your belly.

This helps support the weight of the growing baby and your spine, thereby reducing back pain.

In order to feel full of energy the next day, it is extremely important to sleep well. Most pregnant women have difficulty in sleeping as a result of poor sleeping postures. However, with the tips provided in this article, you should be able to sleep comfortably and rid yourself of unnecessary and irritating lower back pain.

The Side Sleeper Personality

There are so many things with which the personality of individuals can be assumed. The things we do consciously and unconsciously tell to a very reasonable extent, the kind of personality we have. There are few common behaviors of side sleeper personality, we are discussing here that.

Interestingly, a person’s sleeping posture is one of the ways a person’s personality can be determined. The kinds of side sleeping positions that people adopt which include: the fetal position, the log position, and the yearner position.

Side Sleeper Personality

From an analysis by Professor Chris Idzikowski, director of the UK Sleep Assessment and Advisory Service, he found that about 41 percent of 1000 people chose to sleep in the Foetus Position. A position in which a person curls up their knee towards the chest. Women that use this position are said to be two times more than the men that use it. These people tend to be shy when you first meet them, but the shyness fades away as soon as you get closer. They are also very meek and sensitive. They are usually described as “tough on the outside but gentle on the inside.”

The Log Side Sleeping position is another kind of side sleeping position. In this position, the two hands are by the sides of the sleeper. People who use this position tend to be very carefree. They have so much trust in people, and this results in them being gullible at times. They are usually loved by many because of their easy going attitude. They love to mingle a lot. Such people are those who meet new people in occasions and want to tell everybody about their new found friend.

The Yearner Side Sleeping Position is another. It really looks funny with the two arms stretched out as though the sleeper is holding a ball or struggling to push a chair. Such people are very strong, slow and firm in decision making. No wonder they don’t go back on their decisions, the time spent during this period of decision making is always worth it after all. They are cynical and suspicious; and are thus very careful in their dealings with people.

Most Common Behaviors of Side Sleeper Personality

Below are some other behaviors that could be traced to side sleepers.

They are Worry-free

A side sleeper is one who tends to be calm and really reliable. They do not seem to be worried about unpleasant situations even when they are really obvious. Their calmness helps them to come out positively and strong, although some get weighed down later as the unpleasant situations persist over time. They however still remain calm and actively engage their thoughts in finding a solution.

They Avoid Offences

One other notable thing about them is that it’s not easy to get them offended because of their calm way of responding to people. In the same manner, they do not like to offend others. This makes them appear quite hypocritical at times as they are willing to even admit to wrongs just to avoid getting others offended.

They are Fearless concerning the Future

They have a strong hope for the future. They are very confident that the future holds good for them. Hence, their approach to things about the future is visionary, resilient and calm. You might have met some guys like this, they probably side sleepers. They just seem to have put all under control. Their smile and gleamy look say, “man, I’ve got it all worked out.” They are able to adapt to any kind of situation — both pleasant and unpleasant — and they blend well in it.

Imagine how much about a person can be known by studying the sleeping position. These are facts that aren’t just based on mere conjectures, but on carefully derived experimental results. Only about 5 percent of people, according to Professor Chris Idzikowski, were found to not use any particular sleeping position. Thus, it is fair and safe to conclude that a man’s behavior can be determined by the posture he assumes when he sleeps.