How to improve our mental health

In the report of the National Sleep Foundation, 49 percent of Americans are suffering from sleep problems. We have a hard time falling asleep or staying asleep or both. Though this has created a gold mine to pharmaceutical firms (notice how many sleep-aid commercials show up on TV at night), it doesn’t do much to improve our mental health. Sleep is the time that our body re-establishes itself physically and mentally, and insufficient sleep leads to significant health problems. So, will you keep popping pillsor do you take action to address the issue? These suggestions can help.

1. Take care to eat properly

A lighter meal should be eaten at least two sleep liquid melatonin liposomal hours prior to going to going to bed. Limit sugar intake in the evening and late-night consumption.

2. Reduce the amount of caffeine and alcohol.

Though that glass of wine can calm you for a moment, it often has opposite effects just a couple of hours later. Caffeine also affects sleeping, so you should take it in the morning , if you consume it in any way.

3. Exercise regularly

The exercise routine reduces stress levels throughout the body. Don’t work out late in the evening it could have negative consequences.

4. Set up a routine for bedtime

Dim the lights, or take a break and read a book. Your brain won’t be able to rest if you are running around or watching a lot of news reports. Are you looking to relaxation into bed, or keep up with the latest news on running for president?

5. You can use your bed as a bed

Make sure to get in bed only when you are actually in a state of relaxation. Your brain will be trained to recognize it’s time to shut down. Do not work at night or even watch TV.

6. Buy a relaxation CD

Many audio programs aid in promoting sleep. Research on Amazon and locate something that is appealing.

7. Try natural supplements

Many safe and non-habit forming herbal and natural sleep aids are readily available at your local pharmacy that sells bedtime tea as well as valerian root. Talk to the salesperson about helping you find the right one.

8. Find a mantra

A steady flow of words and phrases helps to calm your mind so that you can fall asleep. If nothing else works, you can always count sheep.

9. You should get up if you can’t sleep

Stop looking at the watch. Go sit on the couch, listen to some soft music or read. Get back into bed once you’re relaxed.

10. Reduce your stress

Learn about strategies for stress reduction and perhaps work with counselors or coaches to reduce your anxiety, so you have a worry-free night.

Robert Notter is a board-certified fitness as well as lifestyle expert. The location is New York City, he is able to work with clients across the world in person and by phone. His work is focused on helping men to reduce stress, have more energy and build stronger relationships and feel better in their bodies.

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