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.

  1. 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.
  2. 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.
  3.  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.
  4.  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.
  5. 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.
  6.  Pins and needles . You may want to try accupuncture since multiple clinical studies found it may provide relief for insomnia.
  7. 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.
  8.  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.

 

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