Halal Consumer - Issue 32 - page 12

Reduce stimulating foods from your diet
If falling asleep is a problem for you, then try reducing caffeine intake by at least six
hours before bed. Also avoid late-night snacking. Your body has enough to do while
it’s sleeping; you don’t want to add digestion to the list.
But if
staying
asleep is the issue, and you are constantly waking up throughout the
night, then you want to consider reducing sugars and carbohydrates in your diet in
general. This is especially important if you snack in between meals because the
body never has a chance to regulate your glucose (blood sugar) during the day and
will attempt to do so at night. Dr. Galera explains, “If the body does not regulate glu-
cose without food during the day, then its ability to do so at night is often inefficient,
causing hormonal changes that often disrupt sleep.” Galera insists, “Moderate pro-
tein and higher fat intake help to sustain blood sugar levels both during the day and
especially at night.”
Create a consistent bedtime
It is important to set a bedtime for yourself and try your best to go to sleep at the
same time every night. This way, over time, your body will automatically begin to
prepare itself for sleep as that time approaches without you having to tell it that it’s
time for bed.
Turn down the lights throughout the house
Begin turning down the lights at least an hour or so before bed, including reducing
the light that comes from TVs, cell phones, tablets, and computers. This will prog-
ress to stimulate your body’s sundown cycle, preparing it every night for sleep. Many
people will say that they can’t sleep without watching TV, but watching TV before
bed actually stimulates the mind and confuses the body at sleep time. If you cut out
screen time from TVs or other devices before bed, your body will eventually learn
that it is time to sleep.
Remove all electronics from your bedroom
TVs, computers, and anything that produces a lot of light or noise should be kept out
of the room. This helps your mind and body link your bedroom with rest and relax-
ation as opposed to stimulants. Also, if the room is too cold or too hot, this will make
sleep more uncomfortable. Pay attention to the overall bedroom environment.
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