Sound Sleep Is Within Your Reach

Your palette comes into play in a variety of ways regarding your sleep hygiene. There are also pads you can purchase to lie on that help keep you cooler while you sleep. First and foremost, consider your diet. Yes, what you eat or drink during the day, plus any food sensitivities you might have, can positively or negatively affect your ability to snooze. In fact, not only what you eat, but when and how much you eat, affects your blood sugar levels, which in turn affects your sleep. If you find yourself waking up due to hunger in the middle of the night, you might need to examine your diet and how frequently you’re taking time to eat during the day. Make sure you finish your last meal of the day at least two hours before you go to bed, and three hours would be better. Additionally, food sensitivities such as to dairy and gluten, which cause inflammation and sinus congestion in certain people, can affect your ability to breathe while you sleep. This can show up in the form of heavy chronic snoring, sleep apnea, teeth grinding, and headaches. If you are struggling with sleep, be sure to address your gut health. It’s easy to overlook the significance of sensory cues while you’re asleep. But our environment, our daily routines, and our activities matter from dusk until dawn.

Day In Day Out

Just because you think you’ve shut off your body and brain doesn’t mean that you actually have. In fact, if you are like me and worry about your safety while you sleep, I encourage you to get a home alarm system and put an extra dead bolt on every door to prevent entry. I encourage you to start thinking about going to sleep at least an hour before you plan to fall asleep. Start by thinking of your dark, cozy, organic bedroom. Drink herbal tea, such as chamomile, which is a calming herb, and take your last supplements at least an hour before bed so that you have time to pee before going to sleep. In terms of eating, it’s better to stay away from carbs close to bedtime, even though they tend to be what we crave most at night. Focus on eating protein and fats instead of carbs, and stop eating at least two hours before bed. Caffeine and nicotine decrease deep sleep, as well. So, as tempting as it is to have a piece of chocolate, which contains caffeine, and work on your computer at night, this is actually working against you because it detracts from deep sleep. This makes for a pleasant bedtime ritual that can also help you fall asleep faster. If you’re not able to fall asleep after twenty minutes, do something that will calm your mind. Perhaps a light stretch, a meditation, or a progressive relaxation referred to as yoga nidra.

Its No Use

Lie on your back, close your eyes, and breathe while bringing your attention to each part of your body, one by one, and then as a whole. Search online or on YouTube for a guided yoga nidra session, lasting between fifteen minutes and an hour. In fact, during meditation, brain waves can shift to alpha, theta, and even gamma waves, all of which provide beneficial rest for your brain. If you are not able to sleep, meditation is a smart alternative and may even help you fall asleep. Many people choose to read when they can’t sleep, but reading requires light and, for some, may activate the brain, in which case it’s better to read when not in bed. Many people turn to sleep medications to help them get to sleep, which can be necessary for extreme cases and short periods of time. If you are really struggling with sleep, and if you have been changing time zones or working the night shift, you may need to plan an opportunity to sync up your circadian rhythm. You could do this by going camping, an experience in which it gets dark when the sun goes down and you are exposed to the stars and moon while you sleep and the sunrise when you wake. You could also emphasize the spiritual elements of earth, fire, water, and air whether at home or at a retreat. As you implement Phase of the Stress Recovery Protocol and work your way out of stress mode by dropping your elevated cortisol and adrenaline levels, you’ll likely experience improved sleep. Balancing your blood sugar levels, addressing leaky gut, and optimizing your gut bacteria will also help with sleep over time. Depending on where you live, melatonin may be available in products over the counter.

Are They Humans Being?

Otherwise, it will require a prescription. Melatonin has also been shown to be effective for jet lag. It is considered to be generally safe. Valerian and other herbs that are calming, such as passionflower, lemon balm, chamomile, and California poppy, are all okay to try. You can get them as a tincture, in a capsule, or even as a tea. The dosing for these herbs is generally 200 to 500 mg each. They are considered safe, but I always caution people to look for any new or different symptoms, which could be caused by a reaction or allergy to an herb. Magnesium is calming overall, decreases adrenaline, and relaxes muscle tension. Magnesium glycinate and threonate are the best options for these purposes, but if you have constipation and need help moving your bowels, you might choose magnesium citrate or oxide at bedtime to promote a bowel movement in the morning. Glycine is an amino acid that is known to be calming to the nervous system and can help with sleep. It has been shown to improve sleep quality and promote deeper sleep. The dose is 3 to 5 grams before you go to bed. The classic homeopathic remedy for sleep is coffea cruda. Homeopathy is based on a system of dilutions and opposites. This means that coffee, which is stimulating in the usual amount, is calming in a homeopathic dilution.