Did you know that sleep deprivation can cause all sorts of problems from fatigue to mood swings to confusion? Getting a good night’s sleep is on the top of the list to promote a healthy body, mind and spirit. Here are nine (9) natural things you can do to get a GREAT night’s sleep.
- Turn off the TV. Research has shown that our brain and hence our body is overly stimulated by watching TV before bedtime. Some people have a TV in their bedroom s and research shows those who do, have the most sleep disturbances .Children are especially affected with a TV in their bedroom. Your bed is for 2 things only: sleep and romance. Clear your bedroom of the TV, computer, work materials, noises and bright lights.
- Pillow talk. We spend 1/3 of our lives in our beds. It is therefore of utmost importance to have a top notch supportive mattress. Replacing your mattress every 5-7yrs is advisable. High quality pillows that support the weight of your head or a specialized contour pillow are recommended also.
- Get a natural “buzz” . Countless studies show the direct link between consuming caffeine –coffee, tea, soda, etc. and problems falling asleep. However, experts agree that avoiding caffeine at least 10-12 hours before bedtime helps relaxation. If you need a buzz during the day choose a B12 supplement instead of caffeine.
- Lullabies or other tunes. Soothing, relaxing music can support the body to drift off, slow down, and sleep. A Journal of Advanced Nursing study found that soothing music was a very positive factor on the sleeping habits of elders.
- Successful sleep rituals “Mind- body” techniques such as bedtime rituals prepare a slowing down and relaxing regime. Take a bath, meditate or stretch. Perform the ritual in the same way, in the same place, and at the same time each night.
- Pins and needles . You may want to try accupuncture since multiple clinical studies found it may provide relief for insomnia.
- Spinal nerves. Doctors of chiropractic know that a body that is out of alignment is a body that can’t relax since nerves are irritated, stretched, trapped or pinched. Having regular chiropractic adjustments allows more ease and hence more relaxation at night and even throughout the day.
- I love my bed. Lancet magazine published a study that found “stimulus control” therapy to be an effective method to associate a bed with sleep not sleeplessness. Here’s how:
-go to bed only when sleepy
-allow yourself 15-20 minutes to fall asleep
-if not asleep within that time, get out of bed, go to another room, and engage in a sedentary activity (i.e. reading) until you feel sleepy
-repeat the first 3 steps as often as necessary
-get up at the same time each morning even if you had a difficult night.
Sleep well naturally. Instead of resorting to prescription or over- the- counter sleep aids try some of these natural ones: Melatonin– the hormone that regulates circadian rhythms.
Hops flower– studies show the herb supports relaxation and sleep
Passion flower – a medical herb used by the Europeans
Lemon Balm– an effective tranquilizer and sleep aid
Inositol – a sugar alcohol supporting nerve impulses and normal sleep patterns
Skullcap- long used by Native Americans
Look for these at the local health food store or talk to an herbalist. Good night and pleasant dreams.
