Sleep. Everyone needs it. Babies need sleep, children, teenagers, adults, elders. Your body needs sleep to give it time to repair. Your mind needs sleep to reboot and start fresh the following day.
But are you getting Enough sleep? Studies show 30-60% of adults are not getting enough sleep.
The effects of sleep deprivation are showing. The effects can be mild starting with inattention, irritability, memory lapses, slowed metabolism and can get worse over time. Some of the more serious effects of sleep deprivation include: decreased immune response, increased risk of type 2 diabetes, heart disease and obesity, tremors, increased pain response, and brain shrinking leading to brain diseases such as Alzheimer's and dementia.
The reasons for lack of sleep can be wide and varied. Stress, grief, emotional trauma, adrenal fatigue, and having children are common reasons for sleep deprivation!
How can you get more sleep?
Getting rid of the kids isn't an option, and you probably want to keep your job even with the stresses. So what can you do?
For me, the first step is always start with your diet:
Tryptophan rich foods will help prepare the body for sleep. Tryptophan is an essential amino acid that acts like a natural mood regulator and helps balance hormones within the body. It has natural calming effects, fights anxiety, and induces sleep. Tryptophan rich foods have also been shown to help burn body fat, stimulate growth hormones, reduce food cravings for carbohydrates and sugars. Decreased levels of tryptophan can contribute to sleep disorders, binge eating, inattention disorders, migraine headaches, increased PMS symptoms and fibomyalgia symptoms.
Typtophan rich foods include almonds, sesame seeds, cashews, walnuts, yogurt, bananas, warm milk, honey, oatmeal, whole grains like rice, quinoa, cherry juice, leafy greens, eggs, poultry, chickpeas, potatoes, spirulina, cinnamon. That's why you feel so good and sleepy after a turkey dinner. Include some of these foods in your evening meal.
Most people should avoid eating about 3 hours before bed so the body is not working on digestion while you are trying to sleep. If you need to eat, try a small, light snack of nuts or a banana or opt for a sleepy time drink of herbal tea like chamomile or turmeric cinnamon milk, or cinnamon milk for kids. Avoid alcohol and caffeine as both can interfere with sleep.
This is a great bedtime snack that I've been meaning to try, just omit the extra sugar. Use coconut oil instead of the butter for a vegan option.
Exercise daily- especially if you have a mentally exhausting job. It's important to exercise the body so it is ready to sleep. A quick 20-30 minute walk after supper can not only lift your spirits and aid digestion but it can also help you get to sleep and stay asleep.
Have a routine. Try to be in bed at the same time each night, by 10pm is optimal. I know it's tempting to stay up late and get that quiet time to yourself, but you get your best sleep between 11pm and 3am. Avoid overthinking- jot down thoughts and ideas in a journal, write daily gratitudes. Do a bit of self care: brush your teeth, wash your face, read for a bit, massage some aromatherapy oils into your neck and shoulders or on your feet- I like a German chamomile and lavender blend. Try some gentle stretches especially if you have sore aching muscles. Legs up the wall is one of the best poses before bed. I really like this gentle yoga routine that I can do in bed. I found I sleep more soundly after doing this.
Practice deep breathing while lying in bed. This almost always helps me drift off. Sometimes I'll also do an exercise of mentally relaxing each muscle in my body starting at the top of my head and down to my toes.
Avoid bright lights and stimulation from screens at least 1 hour before bed. The blue light of screens is very stimulating. The pink light of candles and natural salt lamps is very calming and relaxing. In our house only minimal necessary lights are on after 8 pm. Can you imagine what would happen if we turned off all our artificial lights, computers, TVs, and phones and followed the rhythm of nature again? Only candle or oil lamp light after dark, rising and sleep with the sun? I'd love to try it, especially in the winter. I hate getting up before the sun is up! ;)
Keep your bedroom dark. Cover up the alarm clock so you can't stare at it. Get black out blinds on the windows. Darkness helps the body prepare for sleep.
Get help when you need it. Sleep isn't optional, it is essential to your mental and physical health. Avoid medications and artificial sleep aids that can upset your body's hormone balance. Herbal tinctures and melatonin supplements should be used sparingly as they can be habit forming.
Here are just a few homeopathic remedies that help with insomnia. Homeopathic remedies help the body correct imbalances within the body and restore the natural rhythms of sleep. As always they work best when matched to the individual person's symptoms and situation.
*all removed to comply with the government’s censorship of promoting natural health products. Demand a repeal of Bill 47 sections 500-504. see www.nhppa.org for more information
If you wake frequently during the night pay attention to the times that you wake at. Is it often the same time? Waking at a particular time each morning can indicate a weakness of a corresponding organ or bodily system. For example waking between 2-4 am often indicates a liver weakness. Working with a natural health care professional such as myself can support that organ or system and correct the waking cycle.
Sleep disorders such as sleep apnea, snoring, night terrors, restless leg syndrome, night sweats, sleepwalking and even narcolepsy can be improved with homeopathic medicines. These medicines need to be carefully matched to the individual's symptoms and situation.
Even a few sleepless nights can really take it's tole on your body, your work and your relationships. A complete homeopathic and nutritional consultation can help you feel better faster.
When you are ready to start your healing journey I am ready to help you. Contact Lisa for more information.
The information provided here is for educational purposes only. For treatment please seek a qualified health care provider.
Copyright Lisa Paul The Natural Path 2016