The basis of optimal health isadequate sleep, a nutritionally sound diet, positive mental attitude and exercise. When one of these is out of balance, health will be hindered.
Sound and adequate sleep is just one of the cornerstones of health, but when it is lacking, it can wreck havoc on our body. Poor sleep quality can include difficulty falling asleep, waking during the night or feeling un-refreshed in the morning.
When fatigue takes hold, instead of getting more sleep, one will look for a stimulant such as coffee and sugar to replenish energy. These false energies can limit one's ability to fall asleep, resulting in the use of sleeping pills. This sets up a vicious circle.
Underlying factors
An effective alternative to this cycle is available in the form of lifestyle modifications, proper nutrition and natural medicinal therapies.
Sleeping pills - whether prescription, over-the-counter or herbal - can be used as a short-term solution to the occasional restless night sleep. But long-term use can cause dependency, morning grogginess, rebound insomnia or unwanted side affects such as headaches, nausea, dizziness, memory loss and agitation.
More importantly, sleeping pills are not addressing the underlying cause and, therefore, make it very difficult to fall asleep or stay asleep without them.
Reliance on sleeping pills can damage one's confidence in his or her ability to fall asleep on his or her own and, therefore, make it very difficult to sleep without them.
Identifying the underlying factors that may impede a good night's sleep is essential to overcoming insomnia. Once medical concerns have been ruled out, look to other arenas in your life that may be contributing factors.
These may include physical discomfort such as chronic back pain, noise disruptions, physical environment of the bedroom (including temperature and lighting), poor nutrition and, most importantly, stress and anxiety.
Getting that sleep
Look to the following guidelines to improve the quality of your sleep:
Create a relaxing environment - Turn off overhead lights, use low lighting and turn off the computer or television one hour before bed.
Prepare your body to rest - It's almost impossible to be on the go all day, jump into bed and then fall asleep. Relax your body by doing 15 minutes or more of gentle, relaxing yoga, deep breathing, meditation or just being quiet.
Eat a small protein snack before bed. This can provide the L-tryptophan needed to produce melatonin and serotonin (your sleep hormones). This will also keep your blood sugars steady during the night if you are prone to waking in the middle of the night startled or hungry. Also avoid sugars and grains before bed.
Exercise - Regular exercise produces hormones that can regulate the nervous system and promote a feeling of relaxation.
Exercise at the appropriate time of the day as vigorous exercise at night may be too stimulating. While for others, a sedentary day can leave one feeling sluggish and restless.
Avoid caffeine - In some, caffeine is not metabolized efficiently and, therefore, you can feel the effects long after consumption.
Avoid alcohol - Although alcohol can make people drowsy, the effect is short-lived and one can wake up several hours later, unable to fall back asleep.
Alcohol also will keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Don't drink fluids within two hours of going to bed. This will reduce the likelihood of needing to get up to use the bathroom.
Avoid foods you may be sensitive to - Wheat and dairy particularly may have an effect on sleep, such as causing sleep apnea, excess mucous, gastro-intestinal disturbances, etc. Take a hot bath, shower or sauna before bed - When the body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep.
Go to bed as early as possible - Our bodies, particularly the stress glands (adrenals) do a majority of their recharging during the hours of 10 p.m. to midnight. In addition, the gallbladder dumps toxins at this time. If you are awake, the toxins back up into the liver, which then back up into your entire system and cause disruption of health.
Nature intended for humans, like animals, to go to sleep shortly after sundown.
Sesame-oil massage - Before going to sleep, vigorously massage your feet with sesame oil to increase the circulation and warm your feet and hands. Sesame oil in particular is very therapeutic and balancing.
Dr. Susan Jones is a naturopathic physician on staff at Pharmaca Integrative Pharmacy in Madison Park. She is available part-time on Tuesdays and Thursdays to answer health-care questions and to assist with vitamin and herbal supplementation. [[In-content Ad]]
