Getting a Good Nights Sleep

Brittany Love

Speech Goal/Specific Goal: I want to inform my audience with facts of getting a good nights sleep.

Introduction:

How many people from lack of sleep suffer from fatigue during the day?

Many people have restless nights sleeps and have fatigue during the day. That can mess up your whole day.

Today, I would like to share with you how you can get a better nights sleep with these three simple changes.

Thesis Statement: Three ways in which you can get a better nights sleep are: eating certain types of foods, getting exercise, and reducing naps throughout the day.

Transition: First, I would like to start off by talking about eating food that help you all sleep.

Body:

The most unique thing you can do to sleep better before bed is to have a before-bed snack.

According to Shannon Clark, author of “Sleep Better Eat These 5 Foods,” what you eat will have a big influence on the quality of your sleep.

One of the main foods to eat before bed is peanut butter.

Peanuts are a rich source of niacin vitamins important in your diet, which is another nutrient that helps to increase the release of serotonin in the system which starts up our natural sleep cycle.

You might have thought it to be an old wives' tale, but having a warm glass of milk before bed can actually help promote you to sleep faster.

The reason behind this is due to the fact that milk also contains that tryptophan amino acid that promotes sleep and is found in small amounts in all protein foods, and for most people, the warm liquid provides a soothing effect.

Additionally, milk also offers up a good dose of calcium, which works in the brain to help regulate the production of melatonin, which is a substance that's going to naturally control your sleep-wake cycle.

Transition: Now that I've informed you about foods that help you all sleep better, let’s discuss every ones favorite thing, EXERCISE.

Exercise is another great way to help you get a better night’s sleep.

According to Michael J Breus Ph.D.’s article “Better Sleep Found by Exercising on a Regular Basis,” people who exercise tend to have a more restful sleep.

Exercising for at least 30 minutes three times a week can improve your sleep.

The best time to exercise is in the late afternoon or early evening. Exercising in the morning, while good for you, won’t help with sleep.

However, exercise is not a quick fix for anyone starting out using these tips, depending on what exercises you do and when you do them.

If you don't exercise on a regular basis, try improving your sleep starting with a routine of moderate exercise.

For instance,