MSG’s Many Side Effects and Aliases

This”Natural Flavor” Is Not So Natural

Even if you’ve never had a college course in chemistry, you’re likely familiar with the acronym. MSG stands for monosodium glutamate. In the modern era, this food additive is found in nearly every processed food, and you may not realize it due to its many, many names.

The Origins of MSG

According to the FDA, MSG has been used “throughout history”. If by throughout history they mean in Japan for the last hundred years, then yes, but recorded history goes back 10,000 years, not only one hundred.

Kombu dashi is a traditional Japanese broth that has been made for centuries. In 1908, chemist Ikeda Kikuanae isolated the ingredient in kombu dashi’s sea kelp that gave the dish its flavor- MSG. The product that ultimately originated from Ikeda’s work was patented in the U.S., France, and Japan. In Japan, he dubbed the flavor enhancer umami, which means tasty. When Ikeda partnered up with the Suzuki Chemical Company, umami was marketed under a different name, Ajinomoto, which means the essence of taste.

Initially, the Suzuki chemical company struggled to turn a profit selling MSG. For the first four years, MSG was unprofitable in Japan. Ultimately their marketing strategies shifted from targeting food manufacturers and restaurateurs to housewives. This shift in marketing turned a profit for the company. Over time, MSG became a commonly used household ingredient in Japan. Restaurants and food manufacturers later adopted its use and the flavor enhancer came into widespread use throughout Asia and the Western world.

What is MSG?

Monosodium glutamate escaped extensive testing because it is derived from an amino acid, glutamate, one of the building blocks of protein. There are twenty such amino acids; many of which our bodies can produce on their own, while some of them our bodies cannot.

Our bodies naturally produce glutamate. The body not only uses glutamate as a constituent of protein, it also uses it as a neurotransmitter. Our bodies manufacture just enough of the amino acid at a time to maintain brain function. Too much is toxic to our nerve and brain cells. The excess of free glutamate in MSG causes excitotoxicity, a pathological condition that excites nerve cells and brain cells to the point of death.

How Much Is Too Much?

That is what the debate is all about.

MSG is often found in foods that have been heavily processed. Even if MSG is not listed on the label, it is often a by-product of processing food. Enzymes added to processed foods will break down the proteins until MSG or the free form of glutamate is created in the food. Anything hydrolyzed creates the same cause and effect. Health conscious consumers, who are trying to avoid MSG, must take care to learn the different names of ingredients that are high in MSG if they wish to avoid it. MSG is even found naturally in some foods.

Glutamate/glutamic acid comes in a bound form and a free form. The free form of glutamate or glutamic acid is found naturally in small amounts in foods such as cheese, dairy, tomatoes, fermented soy products and seaweed. The bound form of glutamate has not been known to cause adverse reactions in people, except in rare circumstances.

The majority of MSG in the American diet is not of natural origin. The majority of MSG that Americans consume is added to processed foods or created as a by-product of the processing itself. It is also found in much of the food that is served in restaurants. The amount of MSG is particularly high in low-fat foods, canned goods, soups, and gravies.

Until recently, the easiest way to avoid MSG was to avoid processed foods, but in the late nineties, MSG became even harder to avoid. In 1998 the EPA approved the use of sprays containing free glutamic acid to be used on fruits, vegetables, and other plants. Consumers have no way of knowing how much spray has been used, how much free glutamic acid the plant has absorbed, or how much is left as residue on the plant. The spray most commonly used is AuxiGro. At present, consumers can avoid MSG sprayed produce by buying organic produce, but the industry has been requesting permission to use MSG sprays on organic produce as well. So far, organic produce is not sprayed with MSG.

How much is too much MSG? Our research and experience recommends that all MSG that is not of natural origin be avoided.

How Bad is MSG?

MSG sensitive individuals can experience these symptoms within an hour of consuming only three grams.

MSG Side Effects

  • Stomach cramps
  • Nausea/vomiting
  • Diarrhea
  • Migraine headaches
  • Heart palpitations
  • Rapid heartbeat
  • Sharp rise in blood pressure
  • Rapid drop in blood pressure
  • Blurred vision
  • Joint pain
  • Stiffness in joints
  • Achiness all over body
  • Dizziness, & loss of balance
  • Light headed
  • Depression
  • Frequent need to urinate
  • A numbing or burning sensation in the mouth
  • Swelling of the face
  • Pain or tightness in the chest
  • Shortness of breath

In studies with lab animals, research has conclusively confirmed that consuming high doses of MSG causes lesions in the hypothalamus. What is the hypothalamus for? The hypothalamus controls vital functions like heart rate, breathing, body temperature, appetite, thirst, and sleep. The hypothalamus also influences emotions and impulses like anger, fear, love, compassion, empathy, depression, and libido.

In studies with lab animals, young animals that were fed diets high in MSG showed numerous health problems. These problems persisted throughout the animals’ life. Problems like obesity, malformed organs, abnormal reproductive systems, infertility, unprovoked rage, overt aggression, antisocial behavior, impaired cardiovascular responsiveness, and high triglycerides, cholesterol, and VLDL. Many of these animals also showed signs of an impaired immune system. These animals showed abnormal hypothalamic function. These results were duplicated in many different animals, not only with lab mice.

MSG also forces the pancreas to release insulin. This causes the blood sugar to drop and typically makes one very hungry. This is why it is commonplace for individuals to become hungry only an hour or so after consuming foods high in MSG.

MSG also wrecks havoc on our hormones and causes sleep disorders and strong PMS symptoms.

What the Food Industry Does Not Want You To Know

Although the FDA requires that the ingredient monosodium glutamate be listed on food labels, it does not require ingredients that contain MSG to be listed as MSG. If we are to avoid MSG, we must avoid the following ingredients as well. The food industry does not want you to know about these ingredients…

Ingredients That Always Contain MSG

  • Ajinomoto
  • Autolyzed yeast or autolyzed yeast extract
  • Calcium caseinate
  • Calcium glutamate
  • Gelatin
  • Glutamate
  • Glutamic acid
  • Hydrolyzed oat flour
  • Hydrolyzed plant protein
  • Hydrolyzed protein or
  • Hydrolyzed anything else
  • Magnesium glutamate
  • Monopotassium glutamate
  • Plant protein extract
  • Sodium caseinate
  • Soy sauce extract
  • Textured protein
  • Torula Yeast
  • Umami
  • Vetsin
  • Yeast extract
  • Yeast food
  • Yeast nutrient
  • Or anything enzyme modified

Ingredients That Usually Contain MSG

(or MSG is created during their processing)

  • Artificial flavors and flavorings
  • Barley malt
  • Bouillon
  • Brewer’s yeast
  • Broth
  • Carageenan
  • Citric acid, citrate
  • Cornstarch
  • Enzymes
  • Enzyme modified ingredients
  • Malt extract
  • Malt flavoring
  • Malted barley
  • Maltodextrin
  • Monoammonium glutamate
  • Natrium glutamate
  • Natural flavors and flavorings
  • Oligodextrin
  • Pectin
  • Powdered milk
  • Protease
  • Protein-fortified ingredients
  • Seasonings
  • Soy protein
  • Soy protein concentrate
  • Soy protein isolate
  • Soy sauce
  • Spices
  • Stock
  • Ultra-pasteurized ingredients
  • Whey protein
  • Whey protein concentrate
  • Whey protein isolate

Unfortunately, this is not an exhaustive list. MSG is truly one of the best-hidden ingredients on the market. As you can see, it has many guises. Consumers are given other information such as cholesterol, calories, and sugars. But the degree of neurotoxicity (the amount of MSG) is mysteriously hidden on the label.

MSG does not change the actual taste of foods the way substances that are sweet, salty, bitter, or sour do. Instead it alters the taste of food by stimulating the sensation of taste. It is added to foods in the hope that consumers will become addicted. It is added to foods in many different ways, listed as many different ingredients, in the hope that we will not take the effort to learn its many names.

Neuroscientists overwhelmingly agree that MSG is toxic. It kills neurons by exciting them until the neurons die. MSG is an excitotoxin, so it is toxic for everyone, some more than others. Newborns are four times more sensitive to MSG than adults, and individuals with Parkinson’s, Alzheimer’s, or multiple sclerosis are more sensitive than people without neurodegenerative diseases.

Anyone who is sick and trying to heal naturopathically (which, incidentally, is the only way to actually heal), will have to stop eating MSG. Any parent with a child who exhibits behavior problems needs to find those hidden sources of MSG in their child’s diet and get their kid off of MSG (and every other additive). You’ll see a difference in two weeks or less. The bottom line is this: do you want to eat a food additive that kills your brain cells in addition to doing other damage throughout your body? Do you want to feed it to your child, ever? For any reason?

The FDA assures us that MSG is safe, but a neurotoxin, in any amount, is never fit for human consumption.

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Get and Show Off Your Confidence

What is confidence? It seems that for some people their level of self-doubt is almost non-existent, especially in comparison to the rest of us on planet Earth. Where does it come from? Is it genetic, like a chiseled jaw line? Or, something more random than that, a trait that some people have but others don’t? Just the luck of the draw? What if confidence isn’t inherited or the whim of fate?  Can it be fostered and grown? Is there something you can do to create or build and grow confidence? Is there a formula?

I have a friend who, for as long as I have known her, just exudes a level of boldness and inner self-worth that leaves me in utter awe. She is a marvel. Nothing seems to shake her, make her question herself or waiver–even when being challenged. After several years of friendship, and a few glasses of wine, I broke down and asked her, “What is your secret? How are you so confident and sassy? Do you not truly care about what others think about you?”

Her answer was simple, clear, concise and confident (naturally).

“Of course, I care what others think about me, who doesn’t? But, I care more about feeling good than pleasing others.”

Great perspective, right? Isn’t this the point of view we all want? Most of us “know” that this way of seeing the world is powerful and freeing, and we want it for ourselves, but why is it that when it comes time to live it, everything changes? It seems like at that moment when we want to choose ourselves and be bold, we cave and choose to please others, look good, or just hide out. I see choosing yourself over others as a move of confidence.

Then, I think, there are two questions: Can we grow confidence and self-esteem? And, if we can, how?

Confidence = the familiarity of repetition.

Confidence = the power of habit.

Confidence = feeling and living your best self.

Repetition is one way to build confidence. Being persistent, practicing consistently, and not accepting “no” are key to the confidence building strategy that Dr. Ivan Joseph shares in his TED Talk, “The Skills of Self Confidence.” Just like anything else we are good at, being confident takes practice. Nothing comes overnight. It takes dedication, discipline, and consistency to build a new skill or behavior. Think about learning a new language–whether that be French or HTML—you can’t really cram for it. It’s the slow and steady, daily attention to learning new vocabulary and grammar, and then practicing using it, that wins in the end.

“We can use decision-making to choose the habits we want to form, use willpower to get the habit started, then – and this is the best part – we can allow the extraordinary power of habit to take over. At that point, we’re free from the need to decide and the need to use willpower.” -Gretchen Rubin

If you’re not already familiar with Gretchen Rubin she is a the thought leader on happiness and habit. Rubin has studied how habits are formed and also how they are maintained. It’s not just about just desire, although it starts with there, it’s actually about what makes it stick.

The New Year is a time when many of us think about and make resolutions for new ways of being or new habits. I started to think about what I want most in this new year and it’s not all the material things or the possessions or more shoulds. I want to do things that are fun and exciting, things that make me feel amazing. Having goals and making New Year’s resolutions are not about setting unrealistic and rigid expectations for the future that you may never meet, failures that make you feel like shit. They are about bringing a new way of being or a new lifestyle into your life, moment by moment, changes that increase your joy, your aliveness, your presence.

We often think too radical–that change happens all at once. Sure, we may have an “aha” moment that immediately opens up a new perspective, but moving it from an insight into a new way of being, forming a new habit or a new neural pathway, is a slow and consistent process. Confidence isn’t talent, genetics or a special secret knowing, it’s simply the result of starting and building a habit, skill or knowledge.

“Women applied for a promotion only when they met 100 percent of the qualifications. Men applied when they met 50 percent. Evidence shows that women are less self-assured than men—and that to succeed, confidence matters as much as competence.”

Katty Kay and Claire Shipman talk about women and confidence in their book the Confidence Gap. They discuss how women have more self-doubt whereas men’s level of inner self-talk seems to differ.

Confidence is where your deepest desires and strengths meet. Confidence is really about feeling amazing and not being so hard on yourself–having compassion for your weaknesses while you focus on what you are great at.

What if you gave up fear, doubt, and those negative internal thoughts for belief, power, fun, and whimsy? What if you were able to be in your dream–to own it, revel in it, and build it–not allowing what others think to affect how you live your life or make your decisions? What if you allowed yourself to feel good and enjoy? How much goodness can you stand?

What could 2015 be like for you if you resolve to be your most risky and awesome self? I think true confidence is about faith.  Faith and belief in ourselves enough to trust our intuition and creativity and to live a life with awe and wonder.



Habit? How to Make It Stick

With a new year comes a reset button. The slate is wiped clear and we step into a fresh dream of how our ideal life could be. This year I will… (fill in the your desire here). By January’s end our resolutions are gathering dust. You may find yourself snoozing instead of hitting the gym, or you start to give in on that 2 glass of wine rule and have an extra one before bed (just this one time…right?)

But some people seem to have so much more staying power. You know, “Perfect Patty”, your co-worker who seems to be on a roll with her daily lunch of healthy salads and taking the stairs. What actually makes the difference to those who keep on track with a new goal and are successful?

When our shiny new resolutions begin to slip, it’s easy to think things like, “What is wrong with me? Why can’t I do it? Do I just need more will power? Do they just want ‘it’ more than I do? Do they have more support?  What if I had more money to hire a fancy personal trainer? Or an assistant to manage my crazy schedule? THEN I will be successful!”

I work with people to make lifestyle changes, and when we are successful, these changes make big positive impacts across their lives, deepening a sense of purpose and building a strong foundation to go forth and be even more awesome. I want to make that difference with people so, of course, I am always nerding it up on new brain science around habit, routine, structure, and what we are now finding about why we do what we do and why we don’t. Here is what I found.

Willpower Is So Yesterday

Put down the bat of self disapproval and shame. Turns out, what was once thought of as low will or being lazy is just lack of planning. Planning can be packing our lunch the night before rather than in the a.m. as we rush out the door. It can also look like a new schedule or bringing the gym shoes to the office so we have no excuses. We are either setting up our environment for success or we’re just mindlessly going with what was already in play. We can plan and create an atmosphere that is physically conducive to making the changes we desire.

Make a Plan for Success and Failure

Plan for what will you do when it fails. When you oversleep (or umm push snooze 5 times), or you have a sick kid, or a deadline that is dropped in your lap, what is your plan for that? What we often define as failure (relapse, falling off the wagon, repeating old patterns we are comfy in that cause us to feel miserable) are all part of what being successful looks like. It teaches us how to dust ourselves off and keep going. Most of life will not go as planned, so having the “oh sugar backup” is where it’s at to getting our well-deserved success.

Track It To Change It

Powerhouse digital companies know this about us, we need a lot of cues to change our behavior, so they are coming up with resources to help us win. Seems everyone is wearing a smart device that measures, track, time and measure our efforts. Tracking can be helpful to show us how we are failing and well, that’s successful. We no longer use the power of will but now can use consistency and accountability.

Remember, a new habit is new and you are in fact learning. There is a curve to this, so allow for it. We can measure it with complicated technical devices or use a pencil and paper, it really doesn’t matter. The key is consistency. How you create the consistency is what will bring you the results you desire.

Again and Again

So if it’s not really willpower, then what is it? Turns out it’s simple, a matter of repetition. We are what we repeatedly do, says Aristotle. What we all want is to turn our new habits into automatic action without thought. What can I do to have automaticity alive and well in my life? According to top scientists and the wisdom of sages throughout history, it’s all about consistency.

Let It Sink In

Give it time. How much time? How much time does it take before a new habit becomes hardwired? Some say a mere 21 days. I have read and heard everything under the stars from the range of 21 days to 180 days. So what is the magic number, really? And why? When you are giving everything you’ve got to making change, it would be nice to know when you can expect your payoff. Just like everything else in life, it depends on the individual and the depth of dive or habit complexity for you. Simply adding a fruit to your daily diet maybe be child’s play for some, while exercising consistency could take a bit more effort. So allow for your own timing to come forth and enjoy the journey.

How To Make It Stick

Plan it. Measure it. Then repeat it and let it sink in. Soon you will have a new habit you don’t even have to think about. Now that is awesome.

Further Reading:


How To Fight SAD Naturally This Winter

Seasonal Affective Disorder or SAD is a condition that affects up to 10% of people around the nation in some manner.

Typically, the signs mimic those of depression but only occur during the colder, darker months. Symptoms of SAD can include, but are not limited to, energy loss, desire to be left alone, increased weight gain, increased appetite, and difficulty focusing on everyday tasks.

When you have SAD, the experience can be confusing initially. However, after being diagnosed by a medical professional, you’ll want to take steps to help restore your mind and body to a happier state, regardless of what Mother Nature has in store.

Some people turn to heavy prescription drugs or attempt to self-medicate with alcohol in order to mask their SAD symptoms. Such coping mechanisms can lead to overlapping health problems and long-term health risks. Instead, consider these natural ways to relieve SAD symptoms and start feeling happier:

1. Live in Sunlight… Or Faux Sunlight

When you’re feeling burdened by SAD, you may be tempted to stay indoors in darkened rooms. However, doing so will only fuel your feelings of isolation, loneliness, and gloom. It also will leave you vitamin D deficient, a significant contributor to SAD since vitamin D deficiency has been directly linked to decreased mood, decreased serotonin production in the brain, and other symptoms related to depression.

Understandably, most of us spend tons of time inside when it’s cold, and this leaves us out of sunlight, which is one of the most natural ways to get loads of vitamin D. Yet it’s possible to get vitamin D without stepping out-of-doors by using full-spectrum light boxes. These boxes are a form of “light therapy,” and this treatment is effective for about eight out of ten people suffering from SAD.

The only precautions for users of specialized light boxes are never to look directly at the light with the naked eye because the light box produces light similar to the sun’s rays, and if you are taking any medications, be sure sunlight is not contraindicated.

2. Get Moving

Exercise has been shown to improve mood and can be a boon to your health throughout the winter. Working out in your home, in a gym, or outdoors will improve your overall well-being by boosting serotonin levels to help ward off SAD symptoms. As a bonus, your heart will be healthier, your skin will look better, and your body will feel fitter.

3. Drink More Water

Are you tempted to guzzle caffeine or mixed drinks to alter your mood? Try your best not to give into these cravings. Both will dehydrate you, leaving your body depleted of necessary H2O. The more dehydrated you are, the less able you will be to think clearly. Carry a water bottle with you so you get at least 8 to 10 glasses of the good stuff per day.

4. Keep Yourself on Schedule

Does your schedule tend to change radically during the winter? Do you find yourself in bed for longer periods of time? Don’t sleep your life away; get on a schedule and stick to it. Find a reason to stay up until your bedtime, and then get up at the same time each morning. This will help your body remain on a predictable rhythm.

5. Take a Quick Vacation

If you have the funds to do it, why not take a quick weekend trip to a sunnier spot such as Florida, California or even the Bahamas? Not only will an impromptu vacation lift your spirits, it will also give you a much-needed break from the winter doldrums and SAD.

6. Watch the Carbs

Unless you’re doing a lot of exercise, hold back on munching on processed carbs all day. Cravings for unhealthy foods tend to go up when experiencing SAD. Choose your meals and snacks wisely, and add many fruits and veggies to your diet to boost your intake of vitamins.

7. Speaking Of Vitamins …

Have you forgotten to take your multivitamins? When you have SAD, you need to give your body every advantage possible. The best vitamins to take to ward off symptoms of depression include B complex vitamins and vitamin D. Also consider St. John’s Wort and zinc.

The most important thing to do, of course, is to recognize and acknowledge that something is amiss. By taking action, you’ll be able to weather the winter naturally.

Recommended Supplements:
Further Reading:

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Beat Unhealthy Habits and Live Better in 2015

Another year is starting, which means New Year’s resolutions are a common theme. The new year can be a time for setting goals and making plans, a time to continue long-term goals you began the year before, and a time to reflect on the previous year. It’s a time to see what you can do differently in the year ahead.

Whether you are trying to lose weight or have goals of being more financially stable, resolutions can be hard to keep. When your resolution involves kicking a bad habit such as smoking or drinking, it can be even harder to accomplish. Here are some ways you can take control and beat unhealthy habits.

Be Realistic

When you’re used to doing things a certain way, it’s difficult to change that routine, especially when unhealthy habits are involved.

For example, if you’ve been smoking three packs a day for 10 years, you can’t expect to be a nonsmoker in a week. It’s going to take time when you’re used to a large number of cigarettes each day. Gradually cut back on how many cigarettes you smoke in a day. As you start getting used to the change, it will be easier to give up the habit.

Incremental goals will make it easier to quit, and you won’t be as tempted to go right back to smoking.

Cut Out Drugs and Alcohol

When you’re addicted to substances like drugs or alcohol, it’s going to take a lot of work to stop. The key thing to remember is that nothing happens overnight. It takes a conscious effort to keep moving forward when you’re trying to quit.

The first major step is committing to stop using the substance. From there you can start focusing on a plan that will help you overcome the addiction. While temptation will be all around you, having a serious will to quit is going to help you accomplish your goal.

Burn Off Pounds

Like any other habit you’re trying to break, losing weight takes work. You can’t snap your fingers and expect your problem to be solved

There are different ways you can go about losing weight, with diet and exercise making the top of the list. The task seems easier for some than it does for others, but with the right attitude you can make it happen.

One thing you can do is eat from smaller containers. Whether you mean to or not, the larger the bowl, the more you may consume, sometimes without even realizing it. This can add up fast. Also, never skip breakfast. This will cause you to eat more later on and in no time, you’re overeating and gaining more weight. This will undermine your goal.

Stick to Your Guns

Make those goals work for you this year by having a sensible attitude and a plan of attack. This could make all the difference for you in the new year.

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Stop the Holiday Blues Before They Start

The holidays are supposed to be a time of joy, a time for families to come together, a time of celebration and fun. For far too many, the holidays are anything but fun. They are a time of overwork, stress, emotional pain, financial difficulty, weight gain, sleep deprivation, and all around misery.

Somewhere along the way we forgot the number one gift of adulthood: adults get to decide what to do and when to do it. Isn’t that what we yearned for throughout childhood?

Yes, this right is mitigated by the needs of others, especially children. But needs are one thing; desires are another. Too often, as adults, we make decisions based on the desires of others – what they want, not what they need. And when we do that, we give no consideration to our own wants and needs.

Before you fall into the holiday trap, sit down and decide what you want to do this year.

  • Do you want to spend the holiday away with extended family?
  • Do you want to go on vacation?
  • Do you want to stay home?
  • Do you want to invite company?
  • Do you want to cook or eat out?
  • How much do you want to spend on gifts?

If you have a partner, have your partner do the same. Compare lists. If your lists do not align, this is where you compromise.

Our parents often want all of their kids home for the holidays. Once we marry or commit ourselves to a partner, this tradition won’t work for us if both sets of parents have the same expectations. Scrambling from one family dinner to the other can make Christmas a dreaded holiday. Do you alternate each year? Choose one in-law over the other? Why not check in with your brothers and sisters and see if any of them are feeling the same way?

Here is the big question… Is it time to start your own tradition?

For many, these extended family obligations are at the root of our holiday stress. For others, the exact opposite is true. Being alone through the holidays – not having family, can be painful and isolating.

Again, you are in change. What do you want to do?

If you have no plans for Christmas, consider volunteering you time to a worthy cause. Not only will you help others, you’ll help yourself.

If depression is an issue for you, don’t let the holidays exacerbate your condition. You may benefit from having a B complex on hand; pop a few when the stress feels overwhelming. Keep Candida at bay with lots of garlic, raw vegetables, and supplements that help balance the intestines. Don’t wait; exercise like you already started your New Year’s resolutions.

The two most important steps you can take from a physical standpoint is to balance your hormones and balance your inner eco-system. Also, check out the first few sources for effective natural remedies for depression.

Recommended Supplements:
Further Reading:


Grumpy And Groggy? Use These 7 Tips To Get A Good Night’s Sleep

A terrible night of tossing and turning happens to us all at some point. Unfortunately for some, restless nights filled with little or no sleep are far too common. The importance of a good night’s sleep cannot be overstated. Continued patterns of poor sleep can cause everything from obesity to car accidents.

The truth is that if you aren’t getting the right amount of sleep, you aren’t going to be able to function at a healthy, optimal level. The good news is there are steps that you can take immediately that will improve your ability to be well rested when you wake up in the morning.

1. Make Time for Sleep

Does creating a sleep schedule seem strange? It shouldn’t, because often it’s the lack of regular, consistent sleep that leads to problems.

When you train your body to fall asleep around a certain time, you will soon find yourself starting to get sleepy during roughly the same time period every day.

2. Keep a Sleep Diary

A sleep diary or log can provide you with important insight into how you rest. Do you tend to wake frequently during the night? Do you often sleep through alarms? The information can then be used to make changes that will improve your sleeping patterns.

3. Quit Smoking

There are numerous reasons why you should quit smoking; as it turns out, improved sleep happens to be one of them. The nicotine in cigarettes acts as a stimulant. Rather than calm you down so that you can rest, smoking prevents you from easily falling asleep. Smoking also causes breathing problems, which can lead to various sleep disturbances and issues.

4. Consider Buying a New Bed

It may be that you are willing and able to sleep, but your quality of nighttime rest is greatly inhibited by your current bed. If that lumpy old mattress is too uncomfortable, you should consider shopping for a new bed. You spend roughly 29,200 hours in ten years in your bed, so having a poor mattress could have some pretty harsh effects on your health.

5. Get Regular Exercise

It’s believed that just 30 minutes of exercise per day can improve the length and quality of sleep. Whether you take up cardio or decide to start jogging, this burst of regular activity during the day may be what you need to get better rest at night.

A word of caution: It’s recommended you avoid vigorous exercise three to four hours prior to sleep. However, if you can’t rest, there are certain yoga poses you can do to help you prepare for bed.

6. Watch Your Caffeine Intake

Caffeine in coffee or tea is often heavily relied on in order to fully wake up and function during a busy day, especially if one didn’t get enough sleep the previous evening.

The problem is regular caffeine intake is scientifically linked to poor sleeping patterns. If you simply like the taste of coffee in the morning, strongly consider switching to the decaffeinated variety.

7. Don’t Doze Off During the Day

Are you taking regular naps during the day to make up for lost sleep at night? There’s reason to believe this may do more harm than good. While a cat nap can be okay for persons with regular sleep patterns, for persons with abnormal sleep patterns, it can only serve to make the problem worse.

Instead of taking a lengthy nap, go for a walk or do a bit of yoga. Try to avoid naps until after you’ve reestablished a healthy sleep pattern.

Often poor sleep can be brought on by a combination of factors. Making little adjustments and then sticking to these changes can lead to vast improvements in one’s quality of sleep. This can in turn lead to waking up feeling completely refreshed and better able handle whatever life throws at you during your waking hours.

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