1 .Eat to Sleep

There are a variety of foods that support relaxation and better sleep. Tryptophan, the amino acid that’s abundant in turkey, can do more than put us into a mild food coma after Thanksgiving dinner. It also helps us relax and repair.

Bananas and lentils are also good tryptophan sources and provide additional relaxing minerals like magnesium and potassium. Carbohydrates, in moderation, can also help us sleep.

Don’t eat too much before bed however, as the extra digestive efforts can negatively affect sleep quality.

2. Calm Your Day

For better sleep, it’s also helpful to be able to unwind our busy brains. Sensible drivers keep a safe stopping distance. We should think of sleep the same way: Our minds don’t just turn off after a frenetic day — they need stopping distance, i.e., time and space to slow down.

There are a number of ways to give the mind space to unwind and rest. Meditation reduces the clamor in our head and quiets the nervous system. Ten or twenty minutes of deep breathing can gently ease us into sleep and promote better quality rest.

Exercise is also important, particularly in the morning, as it helps balance our metabolism and reset circadian rhythms so we can fall asleep more easily at night.

Some people also recommend a short afternoon nap. New research suggests that “cat napping” isn’t necessarily counter-productive for nighttime sleep, but rather, supports it.

3. Unplug and Unwind

Sleep is our most precious health resource, and one that is increasingly under threat by our fast-paced, modern lifestyles. So as you unwind at night, remember to unplug from your technology as well — especially in your bedroom — and restore natural sleep rhythms with solutions that promote overall wellness in the process.

If you are still chronically tired despite these measures, it’s important see your doctor. He or she can help you rule out other potential health issues that may be causing fatigue, such as sleep apnea.

In Western cultures, sleep seems to have been denigrated as an obstacle to efficiency. But that attitude is backwards. Good sleep actually contributes to our daily productivity and satisfaction, because it heals our bodies and hones our minds.

For more information about Dr. Silverman, please visit www.drrobertsilverman.com or Facebook.com/drrobertsilverman.