Many people today suffer from poor, interrupted sleep. Here are a few
quick, easy, and natural tips to give you a great nights rest.
Avoid caffeine, alcohol, stimulants, and chemicals that prevent sleep.
The stimulating effects of nicotine and
caffeine take hours to wear off and can wreak havoc on quality sleep. Alcohol
might make you sleepy at first but it can disturb sleep later on in the night
Create a Bedroom that is Sleep-Inducing
Create a quiet, dark and restful atmosphere in the
bedroom. Use a fan to help circulate the air and keep the room cool. Make sure to close blinds and curtains at night to make the room really dark.
Use cotton for sheets and other natural fabrics in
the bedroom. Synthetics give off static electricity that can be un-relaxing and
draining.
Turn off cell phones and keep EMR to a minimum in
the bedroom.
Keep computers, TVs, and work materials out of the
room to strengthen the connection between the bedroom and sleep.
Make a Smooth Transition to Sleep
Create a smooth transition from day to sleep time
with relaxing activities.
Take an aromatherapy or Epsom salt bath (the rise
and fall in body temperatura promotes drowsiness), read a book, do a soothing
foot saok, massage feet or practice relaxation exercises.
Avoid stressful, stimulating activities, doing work
or discussing emotional issues.
Use essential oils such as lavender and orange to
feel calm and encourage good sleep. Mix a few drops with wáter in a spray
bottle and give your pillowcase a spritz.
Go to Sleep When You’re Really Tired
If you’re not asleep after 15 minutes, stay in bed
(if you not feeling anxious), or go to another room. Do something relaxing,
like deep breathing, visualization, reading or listening to soothing music.
Keep the room dim as bright lights stimulate the internal clock.
No Clock Watching
Turn the clock away so you don´t watch it if you
can't sleep. This can increase anxiety.
Use the Light and Get Outside
Exposure to a regular pattern of light and dark is
very important. Open the curtains when it is light in the morning and get up.
Make sure to go outside during the day for at least 10-15 minutes in all kinds
of weather.
Nap Early or Not at All.
Take naps before 5.00pm and try to keep them between
10-30 monutes.
Avoid Late Night Eating
Stop eating 2-3 hours before sleep. Avoid heavy
meals in the evening.
Balance Fluid Intake
Enjoy teas in the evening that are relaxing
and sleep inducing. Peppermint,
chamomile, kukicha twig tea with rice syrup and lemon, or hot apple juice with
cinnamon are great examples.
Sooth the Liver
If you wake up at around 4am and have a hard time getting back to sleep, make sure to have lightly cooked vegetables and salads during the day. Sprinkle lemon juice on greens. Enjoy sauerkraut and granny smith apples. Watch alcohol, heavy meals, and salty foods. Hot apple juice with lemon or a glass of water with a tablespoon of apple cider vinegar in the evening can help. Apple cider vinegar is also good for preventing leg cramps at night.
Sooth the Liver
If you wake up at around 4am and have a hard time getting back to sleep, make sure to have lightly cooked vegetables and salads during the day. Sprinkle lemon juice on greens. Enjoy sauerkraut and granny smith apples. Watch alcohol, heavy meals, and salty foods. Hot apple juice with lemon or a glass of water with a tablespoon of apple cider vinegar in the evening can help. Apple cider vinegar is also good for preventing leg cramps at night.
Exercise Early
Stop any strenuous exercise 3 hours before sleep. Instead, gentle stretching and evening yoga can be enjoyed as a way to relax before bed.
Manage stress
Learn simple meditation and breathing exercises to
help calm the mind and body. Work on slow and deep breathing. Inhale for 5
seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions;
gradually increase to 15.
Keep a Sleep Diary
Record your sleep patterns over two weeks and note what
seems to make it worse or better
Write all your worries down in a notebook before
sleep. Be detailed.
End your day with 3 blessings. Simple things that
have been positive during the day.
Listen to a Bedtime Story
Enjoy books on tape, visualization tapes or hemi
sync music for sleep
Increase Tryptophan
Tryptophan is an amino acid that can help create
sleepiness.
Tryptophan boosting foods include, leafy greens,
sesame seeds, sea vegetables, and oats.
Melatonin
Some people who have trouble sleeping have low
levels of melatonin. Research shows that taking a melatonin supplement can
help to regulate sleep/wake patterns
Darkness produces more melatonin, which indicates to
the body to prepare for sleep. (That is why a dark room is important) Light reduces melatonin production and signals
to the body to get ready to be awake.
Although it is best to be able to sleep without
‘extra’ help, melatonin can be extremely useful in getting back on track
especially if someone is travelling or has work patterns that are constantly
changing. And some people have a harder time naturally producing melatonin as
they age.
Melatonin boosting foods include, Brown rice, oats,
barley, oranges and sweet corn. Pineapple and bananas are said to contain the
highest plant based levels.
Valerian
Valerian is a staple medicinal herb used
throughout Europe to encourage deep and restful sleep. Can be taken as a
capsule or a tea.
Nourish the Kidneys
Take an Epsom salt baths, hot water foot soak, or
massage the feet before bed.
Place a hot water bottle on the lower back.
Stop any coffee, alcohol, sodas, and sugar.
Increase whole living plant foods especially beans,
miso and vegetable soups, dried daikon, shiitake, and sea vegetables.
Watch salty, dry foods like cookies, crackers,
chips.
Good night and sleep tight xx
