It’s rare when a patient comes in to my office without having “Sleep” or “Fatigue” on their list of health concerns. We are a chronically sleep deprived nation and it’s no wonder that we are also one of the sickest.
Sleep deprivation (less than 8 hours a night) lends itself to weight gain, anxiety, depression, lowered immunity and decreased ability to fend off chronic disease like cancer and diabetes.
Check out my 10 Tips for better sleep and help yourself to greater health!
Sleep Tip #10: Avoid alcohol before bed. A nightcap may make you drowsy initially but it will disrupt your overall sleep cycle. Try a warm cup of tea instead.
Sleep Tip #9: Don’t use compact fluorescent bulbs in your bedroom (or anywhere!) These “clean” bulbs are anything but…Check out more about the health concerns with compact flourescents here.
Sleep Tip #8: If herbs aren’t your cup of tea try L-Theanine. It helps to quiet the “monkey mind” that tends to come on before sleep.
Sleep Tip #7: Try one of my favorite herbal blends – Gaia’s Sound Sleep or Vitanica’s SleepBlend. These gentle herbs help calm mind & body.
Sleep Tip #6: Get to sleep before midnight. The hours before midnight are twice as rejuvenating than those after. Make it a habit & wake refreshed.
Sleep Tip #5: Reserve your bedroom for bedroom activities only. :) Keep the laptop, phone, & TV out. Turn your bedroom into a peaceful sanctuary where you can walk in and feel relaxed.
Sleep Tip #4: Use relaxing herbs like chamomile, california poppy, or valerian before bed. I especially like Yogi’s Bedtime Tea. Ahhh.
Sleep Tip #3: Avoid caffeine after noon (or entirely). Caffeine disrupts the cortisol/melatonin balance, leading to interrupted sleep.
Sleep Tip #2: Move your body – stretch, walk, or dance an hour or more before bed. Movement gets energy out of your head & allows your mind to relax so you can sleep.
Sleep Tip #1: calm your brain by turning off electronics (TV, computer, phone) & dimming lights an hour before you want to fall asleep. Resist the urge to check your e-mail “one last time” before bed. It can wait!