I’ve spent countless nights flipping through the TV channels late at night because I couldn’t get to sleep. Lack of sleep will catch up to you as I can attest to. I’m finding it harder and harder to function the next day after poor sleep. After recently doing some research for myself, we wanted to provide you with some suggestions if you are one of those “can’t turn your brain off” kind of folks like we are.
People with insomnia are…
Four times more likely to be diagnosed with depression.
More likely to have a serious illness, including heart disease.
More likely to have an accident on the job, at home, or on the road.
More likely to miss work and accomplish less on the job.
Studies have proven that Lavender oil aids in sleep. It’s an inexpensive, nontoxic way to slip into a peaceful sleep. For the last two weeks I’ve been taking one drop of lavender essential oil and dabbing it behind my ears, forehead and chin. The smell has had a calming effect that has helped me fall asleep easier than usual.
Yoga Stretches and Meditation
Try a few gentle yoga stretches in bed followed by simple meditation. Close your eyes, and for 5 to 10 minutes, pay attention to nothing but your breathing.
Try sleeping in a quieter room or wearing earplugs. According to the National Sleep Foundation, the best sleep environment is one that is dark and quiet. Bedrooms should only be used for sleep and sex. Not for working, eating, or watching TV.
Stay On Schedule
Keep a strict schedule, even on weekends. If you can’t sleep one night, get up at your usual time the next morning and don’t take any naps. It’s best to let yourself get good and sleepy so that it will be easier to get to sleep the next night.
Natural Sugar (honey) Before Bed
Drop a few lemon wedges, some sliced ginger and a teaspoon of local honey into a mug of hot water. Let it infuse for a few minutes and then sip it slowly.
Some experts believe a tryptophan deficiency can cause problems with sleep. Made from tryptophan, 5-HTP helps the body make serotonin. Low levels of serotonin are a known factor in sleepless nights. Taking a 5-HTP supplement may be a benefit if your body has low levels of tryptophan. Low levels of tryptophan are most common in people who are depressed.
Turn your Thermostat down
Most people sleep better when their surroundings are cool.
Avoid Exercise Before Bed
Avoid exercising within four hours of bedtime because it’s too stimulating. Instead, exercise in the morning or after work.
Avoid Caffeinated Beverages
People have varying degrees of sensitivity to caffeine. Even if it doesn’t affect you much you should still stay away from caffeine within four hours of bedtime – or eliminate altogether.
While you may think that glass of wine will help you fall asleep faster than usual, the effects soon wear off, and you’re more likely to wake up during the night.
Nicotine stimulates the central nervous system, interfering with your ability to fall asleep and stay that way.
Turn Off The TV
Watching TV right before bed can release adrenaline and cortisol into your bloodstream. It’s best to turn it off two hours before bedtime.
How much more productive could you be with better sleep? We’re going to add several more of the suggestions above to our bedtime routine and find out. We hope you do as well.
Real Food – Natural Health – Live Free,
Casey and Lynn