Fish – Fish provides Omega-3, Omega-6, and Omega-9 oils that directly affect cognitive function, cellular function and kidney function–all of these are under the control of the endocrine system.
Garlic – Garlic boosts immunity and regulates blood sugar levels.
Calcium – Calcium keeps nerves healthy and ensures their ability to communicate effectively. Milk, cottage cheese, cheese, leafy greens, dried beans and yogurt are all rich in calcium.
Vitamin B and B complex – These vitamins directly influence the nervous system’s proper functioning and health, as well as one’s physical and mental performance concerning the nervous system. Vitamin B and B complex are found in chicken, fish, eggs, whole grains, beans and nuts.
Vitamin C – Adrenal glands have a very high content of ascorbic acid (vitamin C). This vitamin helps the adrenal glands produce more of the disease-fighting hormone. A continued stressful environment depletes vitamin C reserves and increases the tendency for infection and disease. Good sources of vitamin C include citrus fruits, melons, apricots, strawberries, berries, green vegetables, sweet peppers and tomatoes
Practicing good sleep hygiene and keeping your body in sync with the rhythm of day and night can help your body cope with sleep deprivation. By following few of these suggestions, you should notice a great improvement in your sleep.
Make your bedroom a sanctuary. Keep it dark, cool and quiet. Angle the clock face away from the bed. If you get up to use the bathroom during the night, don’t turn on the light; use a nightlight to safely guide you. The optimal temperature for sleep is 60 to 68 degrees Fahrenheit.
Avoid heavy meals and sugary or high grain snacks before bed. They will raise your blood sugar and make it difficult to fall asleep. Reduce nicotine, caffeine and alcohol use. If you are hungry, try yogurt, a banana or half of a turkey sandwich.
Reduce Late Night Activity
Stop working at least an hour before you plan to go to bed. Let your mind relax. Limit television and computer use in the evening. If you want to read in bed, avoid backlit devices as the light stimulates the brain. Read a book or use a device that requires you to use a separate soft light source.
Establish a relaxing routine as you prepare for bed. Try to go to bed and get up at the same time everyday, even on weekends. Relax by taking a hot shower, practicing mediation, or try progressive muscle relaxation, starting at your toes and working up to the top of the head.
It is important to leave the day’s worries behind. Do not over think while you lie in bed. Take a deep breath, clear your mind and drift into a state of restful sleep.