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This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night. We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.

If you've been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. However, these drugs can have side effects—including appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams.

A recent study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem Ambien and temazepam Restoril , with a possible increased risk of death although it couldn't confirm how much of the risk was related to these drugs. You don't need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips to help you get a better night's sleep:.

Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says.

2. You're Dehydrated

A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal.

Don't use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. Carlson advises. Reserve your bed for sleep and sex. Television isn't the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible.

Ideally you want "a quiet, dark, cool environment," Dr.

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When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed. A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly.

Avoid eating a big meal within two to three hours of bedtime. If you're hungry right before bed, eat a small healthy snack such as an apple with a slice of cheese or a few whole-wheat crackers to satisfy you until breakfast. If you do have a snack before bed, wine and chocolate shouldn't be part of it. Chocolate contains caffeine, which is a stimulant. Feel like you're forever walking around in a hazy state of sleepiness?

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A Good Night's Sleep

No doubt, being constantly tired is fairly standard in So, how might you start your days — and continue them — feeling a little perkier? Check out the 11 tricks below, and keep scrolling to find out what might be causing your drowsiness, in the first place.

2. You're Dehydrated

Okay, so, how to stop being tired? So, pull those shoulders back and that belly button in. Hunching over can also restrict your digestion and breathing — another suck on energy levels.

5 reasons you still feel crazy tired even after a full night's sleep

If you want to stop being tired all the time, keep these power-house ingredients in your desk drawer, recommends Lifesum nutritionist Frida Harju-Westman:. Add a few leaves to your morning smoothie, or your lunch to keep you going. Who needs coffee, when your hot brew could come with so many more health benefits. Nutrition health coach and medicinal chef Dominica Roszko recommends:. Find water hard to stomach? Instead of reaching for a sweetened juice, make the switch to infused H2O.

Try this Berry Blast Smoothie Bowl to get your firing on all cylinders. Vogel nutritionist Emma Ross. Snacks such as dates, figs, apricots, walnuts, pecans and pumpkin seeds will ensure energy — and maximum mineral intake.


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Need more snack ideas? These homemade protein bars could be just the ticket. Missed the whole vegan food movement?

Insomnia? 5 Expert Tips to Help You Get Sleepy

As shown by these ways to give your day a healthy twist. You know the score — exercise equals energy. Consider them a healthy alternative to sleep supplements. They also supply the body with protein, helping to stabilise blood sugar levels whilst sleeping. Without adequate fluid intake, blood pressure drops, slowing delivery of oxygen to the brain, which can leave you feeling flat out.

Hypothyroidism is when your thyroid, a gland that produces hormones to control sleepiness and hunger, is underactive.