Greater fiber intake resulted in more time spent in the stage of deep, slow wave sleep.
Manage stress. Long-term stress increases inflammation and imbalances the immune system. Activities such as yoga, meditation, mindfulness, journaling, and similar practices have been shown to increase the function of the immune system.
Humans, like all other vertebrates (animals with backbones), have biological, internal master clocks similar and related to the environmental circadian rhythm. Our internal master clocks form our own personal circadian rhythm.
Both the brain stem and the hypothalamus have sleep-promoting cells which produce a chemical called GABA in response to decreasing light and approaching darkness to help us fall asleep. GABA inhibits our level of arousal.
N3 is our Delta wave sleep of .5 to 3 HZ. We are now deeply asleep. All systems of the brain involved with wakefulness have been inhibited.
Bedtime is the time to allow the wakeful inhibiting neurons to do their job, and they need increased darkness. Instead of watching screens, try reading, listening to music or an audio book, writing in a journal, doing a craft, or playing an enjoyable game with your partner or children.
Still can’t sleep? Remember the neurochemicals GABA and Melatonin? They are both available as supplements. One of the best, natural sleep aid supplements I have found is called Sleep Science NightRest, from a company called Source Naturals.