To sleep longer and better to help reduce adrenal fatigue, first be aware of things you can control that may affect your sleep. To improve the quality and quantity of your sleep, try the following tips:
Meditate and exercise daily. They're great ways to reduce stress and can increase your chances of getting a good night's sleep.
Address food sensitivities and nutrient deficiencies. When you begin to correct nutrient deficiencies and avoid foods that are making you feel bad, your quality of life and your quality of sleep improve.
Magnesium: Supplementing with magnesium and/or increasing the amount of green vegetables in your diet (which are great sources of magnesium) can improve your sleep.
Iron: You may need to begin supplementing with iron. Examples of common prescription medications include ferrous sulfate and ferrous gluconate. Talk with your healthcare practitioner about the best iron preparation for you.
Adding vitamin C to any iron preparation can enhance its absorption. Also be aware that any iron supplement should be taken separately from other medications and supplements because it may affect their absorption.
Avoid eating anything at least 3 to 4 hours before going to bed. Eating just before you go to bed is a really big no-no. After you eat, your body is busy trying to digest the food; it's not ready to relax and go to sleep. If you lie down soon after eating, you also increase the risk of heartburn that can certainly keep you up at night.
By the same token, avoid drinking right before going to bed. You may find yourself having to get up more than a few times during the night to use the bathroom.
Avoid caffeine: Make a point to avoid caffeinated beverages because the caffeine, being a stimulant, will make it harder to go to sleep.
Relieve inflammation and pain.
Pick a quitting time. In terms of late-night activities, pick a time where you stop the activity and go to bed. This goes for office work, school work, reading, and so on. Getting a good night's sleep will make you more productive the next day.
Wear earplugs. Do you awaken at the slightest noise and then have trouble getting back to sleep? Well, a good set of earplugs may be just what the doctor ordered.