25 Ways to Sleep Better Tonight

Wednesday, April 27th, 2011 at 9:41 PM

Scientists like their zzz’s just as much as you do – and have put their (hopefully well-rested) brains to studying what really helps you get a good night’s sleep.

1. Pump it Up Regular aerobic exercise – bicycling, walking at a moderate pace, swimming laps – for 30 to 40 minutes, four times a week, improves sleep quality. You can break it up into two 20-minute sessions if that fits better into your life. But don’t schedule it in the evening; while exercise helps regulate your sleep-wake cycle, the stimulation that comes from a workout in the three hours before bedtime may cancel the benefit.

2. Combine Carbs and Proteins Carbohydrates help your brain use tryptophan, an amino acid that causes sleepiness. And proteins help your body build tryptophan. Get the duo in a light bedtime snack of peanut butter on toast or low-fat cheese and crackers.

3. Choose Cherry The fruit is rich in melatonin, which helps the body regulate its sleep-wake cycle. When study participants drank eight ounces of a tart cherry – juice beverage twice a day for two weeks, they reported significant improvements in insomnia. Find the juice at Whole Foods Market and natural foods stores.

4. Try Tai Chi This meditative martial art helps you sleep more deeply and for longer, studies have shown.Taichiproductions.com offers a selection of good, though somewhat pricey ($25), DVDs for beginners. The site also includes lists of certified instructors. [ Read Complete Post By Marnie Soman At San Fransisco Chronicle ... ]