BETTER SLEEP FOR BETTER HEALTH

Natural ways to get a good night’s sleep can be tricky. Here I’ll walk you thru some of the basics. Getting enough sleep for the sleep deprived is a complicated balance of all the proper ingredients. The exact mechanisms of how sleep rejuvenates the body and mind is still mysterious, one thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning. Research shows that all mammals need sleep, and that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level. Before we get into solutions let’s take a look at the most common sleep disorders.

FOUR MOST COMMON SLEEP DISORDERS

• Sleep apnea is a breathing disorder that occurs during sleep, typically accompanied by loud snoring; consists of brief periods in which breathing stops throughout the night

• Insomnia-not a disorder but a complaint consisting of one of the following: difficulty falling asleep, difficulty staying asleep, waking up early, and sleep state misperception. These can be caused by stress, anxiety and life events.

• Narcolepsy-the irresistible need to sleep no matter how much many of hours already slept. A chronic disorder of the brain, often thought of as an intrusion of dreaming sleep (REM) into a waking state.

• Restless leg syndrome-a discomfort in the legs while reclining which is relieved by moving or stimulating the legs.

BETTER SLEEP AND EXERCISE

Research shows that exercise is certainly good for one’s body and health, but it should be done at the proper time or it could inhibit your ability to sleep. A good workout will make you more alert, speed up your metabolism and energize you. Exercise right before bedtime can lead to a poor night’s sleep. Experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep.

RELAXING ENVIRONMENT FOR BETTER SLEEP

In order for any natural remedy to work you must first set the scene. In the case of a good nights sleep most sleep experts agree that your bedroom should be used only for sleep and sex. The computer, telephone, and games should not even be in your bedroom. If there is a television, it should be left off as bedtime approaches. The decor of your bedroom should be soothing to you.

BEDTIME RITUALS THAT WORK FOR BETTER SLEEP

Plan to go to bed and get up at the same time everyday. All the experts will tell you that you need a bedtime ritual that gets your mind ready for sleep. Plan to go to bed and get up at the same time each day. About an hour before bedtime start winding down by doing one or more of the following:

• Drink a cup of herbal tea (no caffeine)

• Take a hot bath with your favorite bubbles or oil

• Turn off the TV and put on some soft music

• Try deep breathing, massage and relaxation techniques

• Do whatever is calming to you and you'll be on your way to a restful night.

NATURAL SLEEP AIDS

There are many sleep aids on the market. Drug type sedatives can make you feel drowsy the next day, can be addictive, and might have some nasty side effects. For alternatives go natural. There are many good brands out there, so experiment and find the natural sleep aid that works best for you. The most common and widely used ingredients for natural sleep aids are:

• Valerian – an herb

• Melatonin – a hormone found naturally in the body

• Kava – anti anxiety herb

• Magnesium – natural relaxant

• Chamomile – an herb

DON’T GIVE UP ON BETTER SLEEP

Sleep patterns are invariably hard to break so have patience and keep trying. Once you find the right combination your body will slowly begin to allow you to sleep more readily and easily. Eventually you will begin getting the rest you require.