Getting a Good Night's Sleep
Your circadian rhythm is as old as time. People are meant to be awake during the daylight and asleep at night. In the modern world, this is almost unheard of. We wake up too early (or too late) and go to bed way after dark. Many vital tasks are going on in the body at night while you sleep. If you aren't sleeping like a caveman (or cavewoman), you're missing out.
Blue light (and Green) triggers the brain to wake up. Darkness triggers hormones to help you fall asleep. Blue and green light from TVs, computers, and cell phones keeps the brain alert and prevents it from falling asleep, which negatively impacts the body's functions. Get your natural circadian rhythm back.
Deep sleep (REM sleep) is essential for health and wellness. If you aren't sleeping well, your body can't heal, affecting your mood and immunity. Not enough sleep can lead to chronic stress and stress-related symptoms.
The following suggestions should help you get a good night's sleep.
Avoid screens 1-2 hours before bedtime or wear glasses that protect your eyes from blue and green light. Ensure the glasses cover your eye sockets (so the light can't enter from the side).
Avoid consuming stimulating content before bed, including news. If you must keep up with the news, do this in the morning after waking. Watch movies right after dinner, rather than before bedtime, giving your mind time to calm down before you go to sleep.
Avoid arguing or engaging in in-depth analytical discussions or debates late at night. If you wait until tomorrow, things won't seem so intense anyway; if they do, you'll have more energy to face the music.
Make sure you are active enough that your body requires rest. Inactivity leads to insomnia simply because the body is restless. Use up your physical energy during the day.
Eat foods that boost your serotonin later in the day. These foods help you feel calmer, but it's best to eat them at least an hour beforehand.
Keep a pen and paper on your nightstand to record things that cross your mind that you don't want to forget about doing tomorrow, so you can stop mentally reminding yourself.
Don't just lie there fuming and thumping your pillow. You don't have to lie there and take it. Get up. Walk around. Get a small bite to eat. Have some sugar-free herb tea (no sugar substitutes). A little raw honey is OK. If you still can't sleep, read two pages of a book, write in your journal for ten minutes, or listen to some soothing instrumental music, but not while in bed. Then, try to go to sleep again.
Instead of agonizing and thinking about the possibility of never getting to sleep (and not being able to get up in the morning, suffering through your job tomorrow, and dragging yourself home from work with a headache and heart palpitations, only to repeat the process all over again tomorrow night), tell yourself you are not allowed to go to sleep. This method of reverse psychology can sometimes help calm your nerves. You are, in essence, permitting yourself to stay awake, which, in turn, takes the edge off and enables you to fall asleep.
Insomnia can occur when you do not have a regular sleep schedule. Being over-tired by the time you go to bed can also cause insomnia. Insomnia may also be a response to fluctuating hormones, such as cortisol, which is typically too high at night instead of in the morning.
Protein boosts serotonin levels in the brain, which helps create a calm mind and body.
Cut out caffeine and other stimulants for two hours before bed.
Take vitamin E (400 IU) daily unless you're taking heart medication. Additionally, refer to the supplement suggestions for sleep disorders.
Omega-3 fish or krill oils can help reduce pain and improve sleep quality, as they may help alleviate the mental and physical distractions that prevent you from sinking into a deeper sleep. Or eat fish 2-3 times each week. Walnuts and flaxseeds also contain essential fatty acids (good fats).
Take B vitamins. They protect the nerves from being "glitchy". Vitamin B-12 helps reduce homocysteine levels (a cause of heart attack and stroke) and restore healthy sleep patterns by releasing melatonin, a hormone that helps us sleep. Vitamin B-12 also helps with mild depression, as do omega-3 fish oils, which help relieve pain. Take vitamin B in a 50- or 100 mg complex containing folic acid unless you have the MTHFR Gene Mutation. If so, you'll want to take methyl folate instead.
Ensure you are taking a high-potency multivitamin that includes essential minerals.
Iron deficiency anemia, which is often not detected by blood tests, can lead to sleep disturbances. Consult your doctor before increasing your iron intake, as excessive iron can also pose health problems. Viruses "love" iron, so you'll want to be sure not to take excessive iron.
It can be beneficial to have your hormones checked. Lowered progesterone levels in post-menopausal women can cause sleep apnea.
Melatonin can help improve sleep, provided you maintain a regular sleep schedule. However, I don't suggest taking melatonin supplements, as melatonin is a hormone. Instead, eat foods that contain tryptophan (or take the supplement), which will boost serotonin, the "feel-good" chemical in the brain.
Have your progesterone level tested. Low progesterone is a contributing factor to Sleep Apnea, which prevents and interrupts the ability to sleep deeply and feel rested upon waking. A struggling liver due to a heavy toxic load can also wake you up 2-3 hours after you fall asleep. You can learn how to cleanse and detoxify your liver safely here.
Eat foods for peace of mind (2-4 hours before bedtime).
Use essential oils for relaxation.
Possible symptoms, causes, and holistic alternatives for various sleep disorders, including Seasonal Affective Disorder and Restless Leg Syndrome, are available here.
Note: If problems persist, consult your doctor to rule out all possible medical conditions or medications that may interfere with your ability to sleep or stay asleep.
