Alaska Sleep Education Center

A Master Bedroom for a Master

Posted by Stefanie Leiter on Sep 27, 2019 6:28:00 AM

A sleepless night can be attributed to a lot of reasons. Some blame the lumpy mattress, their snoring spouse, the hot temperature, or the extra anxiety that comes with a stressful day. But one way to ensure a good night sleep is the environment. Dark colors on the wall, wrong curtains on the windows, and even clutter filling the nightstands can prohibit your chances for an oasis to call your own.

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Topics: environment, get better sleep, sleeping

Top 9 Summer Solstice Sleep Tips

Posted by Jennifer Hines on Jun 20, 2019 8:17:00 AM

Today we celebrate the Summer Solstice: the official first day of Summer and the longest day of the year. After we have celebrated all weekend, we have to get some sleep in Alaska during the next three months. Let’s talk about how you can get better sleep year-round with these 9 tips for getting awesome sleep this summer.

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Topics: get better sleep, summer, sleep hygiene

Mattress Mayhem: Purchasing the Bed of Your Dreams

Posted by Stefanie Leiter on Jun 6, 2019 7:03:00 AM

Toss and Turn to a New Mattress

When you are tossing and turning at night, what pops into your mind as the reason? A lot of times, we are riddled with to-do lists when we put our head to the pillow. Some may have a partner who snores keeping you up at all hours. Others may struggle with kids climbing into bed after a nightmare.

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Topics: alaska sleep clinic, Sleep, relax, environment, get better sleep, sleeping

Better Sleep: 9 Healthy Foods You Must Eat Before Bed

Posted by Guest blogger: Ella Lauren on Jan 17, 2019 11:28:00 AM

Back in days, people use to have much better health. You must have noticed your

grandparents still doing their daily chores perfectly well. If you will ask them the

secret behind their healthy physic you will know how they ate healthy and sleep

tight throughout their life.

This good habit made them strong and healthy even after ages. Hence, food

and sleep benefit your health greatly.

Sleep is very crucial for men as it helps to recover all the lost energy during

daily chores and revive the body. Today, people suffer from many sleep

problem due to their busy and hectic schedule.

More than 70% of Americans suffer from sleep problems at least once a month

while 11% of American suffers it regularly. Therefore, it is better to take early

precautions than letting it turn worse. Most of the times food that you eat has

direct effects on your sleep quality. By eating right you can get good sleep

without any discomfort or unease.

The whole point of this article is to

share the knowledge of healthy foods

which can be consume before bedtime.

So, let’s start!

What foods should you eat before bed?

Protein-rich food contains tryptophan an essential amino acid that boost up the

melatonin production within the brain’s pineal gland and signals the body to

rest and sleep. Tryptophan can’t be made by the body but it can only be taken

through food. Also, carbohydrates are a big supporter of tryptophan. Moreover,

any food that is a good source of melatonin or serotonin boost your good night sleep.

There are plenty of foods that are good for a good night sleep. Some of the most

helpful foods are given in here.

Healthy food to eat before the bedtime

1.Fish - There are plenty of fish options in the market but for better sleep,

you need fishes that are high in protein such as salmon, tuna, and halibut.

These fish are a great source of tryptophan enhancing your sleep. Thus,

a plate of Salmon or Tuna before the bedtime is easy to digest and great for your


2. Nuts – All type of nuts are a great source of heart-healthy fats. Walnuts
and almond are among the best in this group as they have high melatonin
which controls the sleep/wake cycle of your body. They also increase the
blood levels of the hormones which helps you to have sound sleep through
the night.  
3.Cottage Cheese Cottage cheese
is filed with high lean protein. Also, It
has a good amount of amino acid that
increases the serotonin level with the body.
The serotonin is a brain chemical which
treats in insomnia cases too. Moreover, you can club this amazing food with
berries to make it more tasty and healthy.
4. A Healthy Dose Of Bedtime Tea – Many older people have rituals
of having bedtime tea. Indeed this is the good sleeping dose for restful
and better sleep. Chamomile, ginger, peppermint or passion fruit tea are
great pre-bed tea choices as they relax your body muscles and induces a mild
sedative effect. Consume tea at least an hour before bed for peaceful sleep.
5.Milk – It has been proved scientifically that melatonin milk content
and tryptophan results in good night sleep. Moreover, the connections might
be psychological due to childhood routine of warm milk before bed. A glass
of warm milk or hot tea gives you the perfect soothing time before going to
sleep which helps you sleep faster.
6.Fruits with Melatonin – Although all
type of fruits is good for your health. A few
specific types have a major contribution in
helping you get good sleep. For instance,
tart cherries, bananas, pineapple, oranges,
berries, and kiwi are a good source of
natural sleep enhancing hormones. If you
like fruit add these to your favorite
fruit list. Eat them before bed to sleep faster.
7. Salads One of the healthiest addition to this list is salads. You can have
a pre-bed food such salad filled with lettuce, berries, cottage cheese, and honey
are delicious and extremely healthy. Besides, lettuce is filled with lactucarium
which has sedative properties. It soothes the body and helps it to get
relaxing sleep for the night. Moreover, leafy vegetables such as kale,
spinach, and mustard greens are great sources of calcium to add in your salads.
8. Chickpeas – One of the primary ingredient found in hummus is a
superior source of tryptophan. It tastes amazing and has some really wonderful
effects on your sleep. Hummus is easy to digest and produces melatonin with its
amino acid ingestion in the body. So, if you are craving something delicious and
healthy for your hunger before the bed, get yourself a nice plate of hummus dish
instead of unhealthy snacks.
9.Honey – Honey is the natural
sweetener to help you get sweet sleep. It
actually helps transfer the good amino
acid tryptophan to the brain without
quashing your insulin level. So, it becomes
an incredible carbohydrate choice for you.
Moreover, you should avoid carbohydrates
with a high glycemic index at night as it raises the insulin levels in the blood.


Sum Up

Your health is the real wealth. You must make sure you do everything to help

your body stay at its best. Good food and good sleep are the key factors that

will always keep you away from the dangerous diseases. Sleep easily gets

hampered with little changes or unbalanced diet.

Therefore, it is mandatory to give an additional attention to your eating habits

especially before bedtime. Sleep problems start from a day and then turn worse

day-by-day if no precautions are taken. If you are facing any sort of sleep

depreciation or issues, just try this food during your dinner and night munching

time.  Also, you can go through voonky blogs to find more information the

comfort sleep or sleeping habits. You will find tremendous improvement

in your sleep quality. Also, You will notice positive results if you do practice

the good food routine in your daily life.

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Topics: food, get better sleep

Better Sleep: A New Year’s Resolution Worth Keeping

Posted by Julia Higginson on Jan 9, 2019 9:00:00 AM

The new year has begun and that means its time to pull out your resolutions. Do you have any new resolutions on your list or are you making the same resolutions that you seem to keep failing at?

Year after the most common resolutions are healthy eating, exercising more, and stopping smoking. And year after year most people find that their resolutions fall by the wayside within a few weeks to months.

Have you ever wondered why so many people fail at accomplishing worthwhile goals? The answer is simple: sleep. When you are sleep deprived or have poor sleep you are less likely to accomplish your goals because you are tired.

This year, instead of making the same old resolutions again, try making a goal for better sleep. A good night’s rest is the basis for making and keeping resolutions for a healthy lifestyle.

The Importance of Sleep:

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Topics: holiday, get better sleep, new year's resolution

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