Dr. Mehmet Oz shares some of the best tips to get a good night’s sleep every night. It’s always recommended to get at least 6 hours of sleep a night. Infact you need more sleep than you need food. If you don’t sleep well at night or you have a bad sleep routine, you will always feel tired and you will actually age faster than you should.
Dr. Oz: How To Sleep Better?
On this video, Dr. Oz shares 3 of his recent sleep tips:
- Eat A Sleep-Inducing Midnight Snack
- Progressive Muscle Relaxation
- Wild Lettuce Supplement
Here are more 9 ways for a better sleep:
4. Dim The Lights an Hour Before Bedtime
Turn off all overhead lights, lamps and all electronic devices. Inorder to fall asleep, your body releases melatonin (a hormone which induce sleepiness), when you are on your laptop, cell phone or watching TV, you are preventing the creation of this hormone so you should remove all electronics with bright light screens at least an hour before bed so it will be easier for your body to get tired.
If you prefer to read before bed, use a little light rather than a desktop light or overhead light. Little light shouldn’t affect your body hormones much. Also, if you’ve got things on your mind like tomorrow’s meeting, jobs or any sort of things .. write them down 15 minutes before bed, this sweeps them out of your mind.
5. Use Aromatherapy (Lavender-Scented Diffuser)
One of the best Dr. Oz’s tricks is to use a lavender-scented diffuser in your bedroom. Studies show that using lavender essential oils have sedative properties that help relax the body, decrease heart rate and blood pressure.
In fact, a study at Wesleyan University found that women who sniffed lavender oil before bed experienced, on average of 22% more restorative sleep.
6. Exercise & Workout
Working out has a good impact on the quality and speed of sleep. According to a National Sleep Foundation poll, those who worked out rated their sleep as significantly better. Even light exercisers got 43% good night’s rest, but avoid working out within 4 hours of heading for bed, always switch any workout routine to the morning.
7. Follow A Mediterranean Diet
Mediterranean diet is a delicious and healthy diet, it can also save over $1,000 per year on grocery bills. Recent studies show that people who followed Mediterranean diet (high in vegetables and fruits) and with at least 3o minutes of walking for about 6 months experienced less obstructed breathing per hour of Rapid eye movement (REM) sleep.
8. Improve Quality Of Sleep With Your Partner
If you have difficulties sleeping next to your partner that you share bed with, whether if they snore, touch you much or less, or any other reasons.. Talk to them and try to find a solution so that you can sleep better and faster. Check Dr. Oz’s sleep solutions for couples
9. Find Your Best Sleep Position
According to the Better Sleep Council, sleeping on your side turned to be the best sleeping position. If you sleep on your back, your airways are blocked off and that increases your chance for snoring, sleeping on your sides can cut down the chance for snoring throughout the night. Also, stomach sleepers are shown to report restlessness.
10. Having High Glycemic Index (GI) Dinner
High-GI foods like potatoes and rice, were proven to increase body’s level of Tryptophan (the sleeping amino acid). Studies show that adding high-GI foods to dinner nearly 4 hours before going to bed help with achieving sleep 49% faster than low-GI foods.
11. Avoid Caffeine Close To Bed time
Drinking too much caffeine can affect your sleep, caffeine has energizing effects on your hormones so it’s recommended that you stop drinking caffeine by 2 in the afternoon to give your body at least 8 hours to process the chemical before going to bed.
12. Check Your Medications
Some medications, pain killers and antidepressants may increase levels of serotonin and norepinephrine in your body, and suppress REM sleep. If you feel that your prescriptions are affecting your sleep, you should ask your doctor for alternatives.