Newly updated: May 2, 2016
Americans get 20% less sleep today than they did 100 years ago. More stress? Probably. Less physical activity? Perhaps. In any case, some type of insomnia will affect one in three of us. And women, you’re up to twice as likely to experience sleeplessness as men. But don’t take this news lying down (staring up at the ceiling).
Here are 5 tips to do your part to make every night a restful night:
Allow yourself some time to wind down each evening. Bustling around, trying to get a few more things done before you retire is counter-productive to good sleep. Even social networking before bed can stimulate the brain, making it hard to truly relax when your head hits the pillow.
Some people can sleep anywhere. Most of us can’t. Creating a sleep-friendly environment might include controlling the amount of light in your bedroom, your room temperature, and the amount of noise reaching your ears. Consider black-out curtains, earplugs, turning on a fan, listening to mellow music, and other changes that might make your sleep room a better place for real rest. (Note: Chinese medicine and Chinese Feng Shui teach us that televisions are a ‘negative energy’ in the bedroom. The bedroom is considered a place of rest. If insomnia and an unrestful sleep is a severe problem, then it is recommended to remove the television from the bedroom. Keep it in any other area of the house, and notice immediately a positive change in sleep patterns.)
Create a Routine
Doing the same thing every night can help train your body that it’s time for sleep. Drink a glass of organic warm almond, soy, or rice milk, brush your teeth, read for 10-15 minutes, then listen to relaxing music or subliminal music. I highly recommend prayer, or meditation, or both, before bed and when you wake in the morning. During this process focus on positive thoughts and affirmations. Whatever your routine is, stick with it for at least two weeks and see if sleep is less elusive. Note: Exercising too close to bedtime can stimulate the mind, making sleep much more difficult for some people.
Don’t underestimate the importance of a good mattress and/or pillow. Before you buy a new mattress, however, do some research. Talk to friends, check out blogs and ask about doing a 30-day test-run to see if you like your new purchase. Nowadays you can choose from air, gel, water, and good old springs and foam mattresses. People are quite different and so are mattresses!
Below click the links to the natural herbal therapies found on my MyNSP website I have recommended to patients for sleep and relaxation:
Herbs and supplements for sleep can play an important role in getting proper rest.
Valerian root has been used for over a thousand years to help people sleep. It helps relax the central nervous system, promotes feelings of calm and can help decrease anxiety or stress. And unlike some sleep aids, it does NOT leave you feeling groggy.
Hops flowers have nervine properties and promote restful sleep.
Passionflower can help relax tense muscles and soothe frayed nerves.
Lavender is the most popular essential oil for relaxation and encouraging sleep. Diffuse lavender in your bedroom or spray a mist of it onto sheets and pillows before bed.
Melatonin is a hormone naturally present in the brain. It can help restore the body’s natural sleep rhythm and may help you feel more alert and rested when you awake. Our bodies make less melatonin as we age. I personally like to recommend this to patients and clients over age 50. Note: don’t use melatonin during the day; not for pregnant women.
Use the above recommendations repeated at least 3 times. Feel your bodies respond to a more relaxed state.
In addition to this article, click the following link to read the related article from my NSP Healthy Living blog:
Enjoy a more restful sleep, and a healthy, happy, youthful life!