High doses of vitamin B₁₂ have been reported to relieve a few cases of DSPS and non-24-hour sleep-wake syndrome. Vitamin B₁₂ neither helps you wake up nor fall asleep in the short term, and it is not yet clear why vitamin B₁₂ would have an effect on circadian rhythms.

Reportedly, the dose needed for a significant effect in treating these circadian disorders is 2-3 mg per day, which is about 1000 times the ordinary recommended daily allowance. There have been no reported side effects from such large doses of vitamin B₁₂. Vitamin B₁₂ tablets are available from many drugstores and health food stores. The vitamin is also available in injectable form, but that is only for people who cannot absorb it at all from food.

Quick Tip #4 – Exercise in the morning to sleep at night

Right after you wake up, do a moderate intensity workout. This will tell your biological clock that it is time to wake up with an increase heart rate. You’ll have more energy and feel better trhoughout the day and fall asleep faster at night.

For more information on how exercise can help you sleep, read exercise to get sleep.

Quick Tip #3 – No bright light before going to sleep

Our biological clocks are built to be awake with the sun and sleep in darkness. All the technology in recent years has thrown off our biological clocks. To remedy this situation, be sure to be in dim lighting 1/2 hour (or better yet, a full hour) before sleep. This means no TV or computer.

Quick Sleep Tip #2 – Get sunlight in the morning for sleep at night
Our bodies are developed to work with the sun. If you spend all day indoors, without sunlight, your body can’t process time correctly and may cause you to be awake all night and sleepy during the day.

To remedy this situation, try to get as much sun light throughout the day. More importantly, as soon as you wake up, get as much light as you can to reset your body’s sleep clock. This will allow you to be more awake during the day and sleepy at night.

We are all told that turkey makes us sleepy but is that really true? Yup.

I’m not going to bore you with the science of turkeys but you should get one thing out of this article: Tryptophan makes you sleepy.

Tryptophan is the chemical which creates the the feeling of drowsiness. It cannot be manufactured by the body, but taken in from foods – like turkey (although this isn’t the best food).
(more…)

Your daily diet can and does affect your sleep. I’m about to take you back to elementary school.

THE FOOD PYRAMID!

Yes. There is a new food pyramid with the amount of servings changing depending upon daily caloric intake.

You should be hitting all of the groups with the right proportions. Your body needs all of its nutrients to make it through the day and night at optimal level. If you don’t hit all of these groups, take a multivitamin and supplements (although supplements are never as healthy as the real deal).

(more…)