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Step 1
Watch the sunrise. Your eyes have a direct effect on your brain. When your eyes detect natural sunlight, a signal is sent to your brain, that will cease the production of the sleep hormone, Melatonin. The process is most effective at sunrise, when the introduction of sunlight is gradual. People who sleep in, tend to over produce Melatonin, and therefore tend to want to sleep longer in the morning hours. When they finally awaken, The burst of light their eyes receive acts like a shock to the system. There is usually a feeling of pain that follows and a wish that they had stayed in bed.
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Step 2
Burn off some calories. Exercise will increase your bodies production of endorphins as well as raising your heart rate, which serves to make you more alert and responsive.
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Step 3
Have a healthy breakfast. Every meal you have should have a good balance of proteins, carbohydrates and fatty acids. A good example breakfast would be: an omelet with perhaps spinach and mushrooms, a slice of cantaloupe, coffee if you wish, but little to no cream or sugar, and one slice of plain or toasted bread with butter. to that, included some fish oil capsules for the fatty acid required or some tuna or salmon if you like.
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Step 4
Stay away from sugary snacks. Sugar attacks the body in so many ways that a separate article will have to be dedicated to its harmful affects. Just keep this in mind, blood sugar imbalances can keep you up all night.
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Step 5
Keep the peace. You have to reduce the stress in your life. Stress can lead to many illness conditions, including insomnia. At the end of a hard day, place yourself in a relaxing environment. Play soft music. Light some scented candles. Get into a good book.
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Step 6
Sleeplessness can be a problem of hormones, in particular, a loss of production of melatonin. Melatonin is produced by your body. It is the time to go to bed hormone that makes you sleepy.
You can purchase Melatonin in different strengths at any health food shop or even at your local Walmart. The problems presented are, you don't know how much you need to fall asleep, and too much can lead to other problems, and the form of melatonin you buy is man made, not natural. The best way to deal with this issue is to encourage your body to produce the amount it needs naturally.
Tryptophan is an amino acid, meaning that your body cannot produce it, so it has to be introduced through your diet. Foods like turkey have tryptophan in it, but you can't get large enough quantities of it to produce the desired effect. Tryptophan is not available in stores, but you can get a byproduct of it, which is 5-HTP. Tryptophan is metabolized by your body to produce 5-HTP, wich is 5 molecules of tryptophan combined as one, hence the term 5 hydroxy tryptophan.
5-HTP metabolizes into serotonin, the feel good hormone, which means that the more you take, the better you will feel. Large quantities can actually induce euphoria.
Your eyes send a signal to your brain at night that tells the brain that there is no sun out. Your brain then begins the process of converting serotonin into melatonin, and then night-night.
Take 5-HTP at least one hour or more before going to bed. Keep in mind that your digestive system works on a 45 minute basis, so that it will take at least that long for your body to start feeling the effects of 5-HTP.
It may be necessary to take more than one capsule to reach the desired effect. I suggest starting with one on your first try and increase it the following night if you did not fall asleep within the hour. -
Step 7
Place a low sugar protein bar on the night stand beside your bed. If you do happen to wake up with the desire to eat, let it be something that is healthy for you.
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Step 8
Take a hot shower one hour before bed. This will increase your body's core temperature. As your body cool's down, your heart rate will slow down and cause you to feel relaxed.
