If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:
· Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.
· Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep. You might try eating one ounce of protein before bed.
· Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
· No TV right or computer use before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also this is disruptive to pineal gland function for the same reason as above.
· Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces awakening during the night.
· Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
· Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. Wake to music. Get an alarm clock which gradually allows the music to get louder, called a Sun Alarm.
· Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
· Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.
Benefits of NSP's Melatonin #2830-4:
• Helps promote the body's natural sleep rhythm.
• Helps you feel more alert and rested after a night's sleep.
• May help fight jet lag.
• Possesses antioxidant properties and may benefit the immune system.
Melatonin Extra®—3 mg [Glandular] is an exclusive NSP formula containing melatonin, a natural compound produced by the pineal gland (located in the center of the brain). Melatonin is vitally important to health when you consider three factors: aging, energy and sleep. As people age they produce less melatonin.
Melatonin can help restore the body’s natural sleep rhythm. Used as directed, it may help you feel more alert and satisfied after a full night of rest. In addition, mounting evidence shows that melatonin acts as a powerful antioxidant, meaning it may benefit the body’s immune system.
Each capsule of Melatonin Extra contains 3 mg of melatonin (derived from non-bovine sources), combined with Ginkgo biloba concentrate (standardized to 24 percent glycosides), Ginkgo biloba leaves (may aid circulation to the brain), Eleuthero (a famous adaptogen known to have a calming effect on the nervous system) and 30 IU (100 percent Daily Value) of vitamin E (d-alpha tocopherol).
CAUTION: Melatonin should not be taken during the day; it may cause drowsiness. It is not recommended for use by children, teenagers or pregnant or lactating women. Do not take this product when driving a motor vehicle or operating machinery.
Adults: Take 1 capsule 30 minutes prior to bedtime.
· Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well. Be sure to support your adrenal glands with nutrients like Mineral Chi Tonic and Adrenal Support.
· Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
· Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
· Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
· Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following these recommendations.
· Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
· Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
· Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
· Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.
· Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
· Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
· Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.
· Try a Lavender Bath. Use 2 cups Epson Salts and 8-10 drops NSP Lavender #3907-8 for adults. Soak for 20 minutes.
· Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
· Have your adrenals checked . Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794). Support your adrenals with herbs like HY-A or HY-C. For adrenal burnout work with Nervous Fatigue Formula, Mineral Chi Tonic, Adrenal Support.
· If you are menopausal or perimenopausal, get checked out by your health care professional. The hormonal changes at this time may cause problems if not properly addressed.
· Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. 10:00 PM to 6:00 AM is the optimal time to sleep.
· Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
· Establish a bedtime routine. This could include prayer, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Insomnia Blend for Oils
Combine essential oils in a spray bottle and spray over bed or in a diffuser and diffuse overnight. Or add to the bath water when combined with Epsom Salts.
· Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
· Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
· Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
· Try taking NSP's Herbal Sleep before bedtime. Herbal Sleep promotes proper nervous system function by supporting restful sleep and providing soothing and calming properties.
The combination consists of:
- Valerian root
- Passion flower aerial parts
- Hops flowers
If these tips do not work for you, you may want to look deeper to the roll the thyroid and adrenals play in sleep as well as the roll of the liver/gallbladder. If sleep is an issues for you and you are still not able to get a good nights sleep feel free to call and set an appointment so we can look deeper into why your are not sleeping well.
You can e-mail Paige at Paige@mynsp.com or visit her at her web site at
www.naturalhealthanswers.com or www.mynsp.com/naturalhealthanswers
