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Five Steps for Better Sleep

five steps for better sleep

"People who get only 6 to 7 hours a night have a lower death rate than those who get 8 hours of sleep." (http://www.livescience.com/health/060323_sleep_deprivation.html)

While this may be fact is true, did you know that most of the studies conducted on sleep deprivation and its impact on health are funded by – you guessed it – the pharmaceutical companies manufacturing sleeping pills? According to Live Science, sleeping pills are a hot commodity, to the tune of $2 billion or more (spent on Ambien, the best selling prescription sleep medication). And that doesn't count the many over-the-counter sleep remedies.

Scientists know that sleep is essential for good health and many studies link decreased sleep with everything from impaired reaction time while driving to an increased risk of developing chronic illness such as diabetes. Yet popping pills isn't the answer. These five steps for better sleep can naturally enhance your resting hours.

Steps for Better Sleep

1.   Ditch the caffeine. Caffeine is perhaps the best-known culprit, but many other stimulants keep us from falling asleep or staying sleep. Caffeine and other drugs stimulate the central nervous system. Women have a tougher time than men metabolizing caffeine, and it can remain in the system for 12 hours or more. Your best step for improved sleep is to ditch caffeine entirely. Your body will thank you for it!

2.   Do not eat in the evening. A full stomach can make you so uncomfortable it's difficult to fall asleep. If you eat sweets or high glycemic index foods before bedtime, you're actually providing your body with instant energy just as a time when you want to wind down and rest. Eat your heaviest meal of the day around noon and avoid eating at night.

3.   Avoid mental stimulation before bedtime. Are you an evening news junkie? Love those reality shows? If you do and you don’t sleep well, your television habits may actually be impairing your sleep. Highly stimulating shows or those evoking strong emotions can keep us up long after we turn in for the night by stimulating strong emotions. Save political debates for another time and enjoy quiet music or better yet, pure quiet and a good, relaxing book.

4.   Avoid bright light and computer use immediately before bedtime. Our natural cycles evolved according to natural cycles of daylight and night. Start winding down as dusk falls, and turn down the lights. Light stimulates the pineal gland and disrupts the circadian rhythm that controls waking and sleeping.

5.   Keep the bedroom cool, dark and quiet. A cool, dark room has proven best for sleeping. If light from street lamps or neighbors' houses keeps you up, look for blackout shades or curtains, which effectively black out the light. If noise is a problem, a white noise generator or a machine that creates soothing natural sounds such as ocean waves or rainfall can provide a steady backdrop of pleasant sounds.

Natural Sleep Aids

No matter how much you pay attention to the steps above, there may be some nights when sleep eludes you. An occasional bout of insomnia isn't dangerous. But if you absolutely must get some shut-eye, the following natural remedies may be helpful.

•   Warm bath: A soothing warm bath is effective for some. Dim the lights, light a candle, and use some lavender oil in the tub.

•   Scented pillows: Hops and lavender are known as sleep aids. Herbal-filled pillows or sachets may induce sleepiness for some.

•   Herbal teas: An herbal tea made from chamomile may also relax and soothe. Valerian has a strong taste and odor, but may be an effective sleep-inducing herb for some.

•   Aromatherapy: Lavender oil is a time-honored aromatherapy remedy. Its relaxing scent may be just what you need to soothe your troubles and induce drowsiness.

If you're still not sleeping, check your mattress to make sure it is comfortable. A worn mattress may be disrupting your sleep. Ditto for pillows, which can also break down over time.

Sleep is important for overall health and well being. Enjoy a good night's rest and you'll feel like you can conquer the world!

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These statements have not been evaluated by the food and drug administration. The preceding information and/or products are for educational purposes only and are not meant to diagnose, prescribe, or treat illness. Please consult your doctor before making any changes or before starting ANY exercise or nutritional supplement program or before using this information or any product during pregnancy or if you have a serious medical condition.

Written by: Jeanne Grunert
Copyright 2009 RawPeople.com All rights reserved

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