How to sleep better

[Chi_town]

from the ..........Optimal Wellness Center's

Guide to a Good Night's Sleep

If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

My current favorite for insomnia is Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.

EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.

Listen to White Noise or Relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.

Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.

No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here).

Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock five years ago and use a dawn simulator which works by with an alarm to a dimmer switch that gradually turns the light on to full intensity over 45 minutes. I just love it as it is so gentle and if I need more sleep, I get it without being startled or disrupting my adrenals. Almost like a real dawn.

Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE)

Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.

Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").

Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.

Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.

Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.

Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

Remove the clock from view. It will only add to your worry when constantly staring at it... 2 AM...3 AM... 4:30 AM...

Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

Have your adrenals checked by a good natural medicine clinician. Scientists have found that Insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794)?

If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

Don't Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

Get Daily Exercise. Exercising for at least 30 minutes everyday can help you fall alseep. However, don't exercise too close to bedtime or it may keep you awake. Try exercising in the morning, afternoon or early evening instead.

[Mark1T]

Thanks for the interesting article, Chi.

As this article would help many people, my case is quite hopeless. Things like mentioned do help me, though.

One thing in the article gets my attention. Many articles mention Melatonin and say "be careful because it is a powerful hormone," but they never explain what we're supposed to be careful about. So it's powerful - what makes it powerful and what does "powerful" mean?

[Hibiscus09]

Was sex on that list? Surely, it was!!! LOL That'll do it everytime if you give it your best effort! You'll be all content and sleepy afterwards. ZZZZZZzzzzzz Oh, and you can do the above wearing socks. I've tried it once when my feet were cold!! I think a complaint was registered, however. LOL

[Chi_town]

Originally Posted by Hibiscus09

Was sex on that list? Surely, it was!!! LOL

I don't think it was on the list.......but I agree it sure should have been.

Only you would thinbk of that one.

[Mark1T]

Originally Posted by Hibiscus09

Was sex on that list? Surely, it was!!! LOL That'll do it everytime if you give it your best effort! You'll be all content and sleepy afterwards. ZZZZZZzzzzzz Oh, and you can do the above wearing socks. I've tried it once when my feet were cold!! I think a complaint was registered, however. LOL

I've had sex with only one sock on. Is that illegal??

[Hibiscus09]

Only if you noticed you only had one sock on during sex! LOL You're supposed to be preoccupied with the sex.

[Mark1T]

Originally Posted by Hibiscus09

Only if you noticed you only had one sock on during sex! LOL You're supposed to be preoccupied with the sex.

Uh - oh yeah. I knew that!

[powerman2000]

Originally Posted by Hibiscus09

Was sex on that list? Surely, it was!!! LOL That'll do it everytime if you give it your best effort! You'll be all content and sleepy afterwards. ZZZZZZzzzzzz Oh, and you can do the above wearing socks. I've tried it once when my feet were cold!! I think a complaint was registered, however. LOL

I am finding that I actually have trouble falling asleep after my wife and I get freaky right before sleepy time. My metabolism seems like it is racing and I'm all pumped up.

[Niroc]

Originally Posted by Chi_town

from the ..........Optimal Wellness Center's

Guide to a Good Night's Sleep

If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

.

I wish I had read this 3yrs ago when my sleep problems started. Great thread Chi I hope this helps me.

[Chi_town]

Bump !

[MES]

Another important factor in sleeping well is being able to breathe well....especially through the nose. I dont think that was mentioned.

[rsw1]

Great post Chi. I think we've all experienced sleep problems at one time or another.
I have to admit though, I do like the TV on when I first get in bed. I always find the most boring thing on at the moment (Like a PBS mini-series or something) and watch that for 15-30 minutes. It's so totally non-stimulating/boring.......it puts me to sleep almost everytime!!!

[Mark1T]

All good points and advice, but nothing will help me sleep.

[~*IronBelle*~]

Originally Posted by Hibiscus09

Was sex on that list? Surely, it was!!! LOL That'll do it everytime if you give it your best effort! You'll be all content and sleepy afterwards. ZZZZZZzzzzzz Oh, and you can do the above wearing socks. I've tried it once when my feet were cold!! I think a complaint was registered, however. LOL

I have to have my socks off...lol.

[ChocoChick]

Originally Posted by Hibiscus09

Was sex on that list?

If it was, it'll have to be in some alternative venue, since the list says:

Keep Your Bed For Sleeping.

:-(

[Chi_town]

Originally Posted by dbflgirl

If it was, it'll have to be in some alternative venue, since the list says:

Keep Your Bed For Sleeping.

:-(

I didn't agree with that one either . LOL

[someday]

Originally Posted by dbflgirl

If it was, it'll have to be in some alternative venue, since the list says:

Keep Your Bed For Sleeping.

:-(

my hubby works for a sleep lab and they tell their patients to use their bed for only for sleep and SEX!

and powerman.....i'm with you, i'm flying afterwards! we must be doing something right!

[FJ and G]

Having wild sex will get you to sleep. That and a Teddy bear next to your pillow.

(just don't do it with the teddy)

[RaSP]

Originally Posted by Chi_town

One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").

I guess Dr. Herbie has gas heat and no refrigerator.

Otherwise some good pointers. Well, except for the "keep bed for sleeping" thing.

*R*

[RaSP]

Originally Posted by FJ and G

Having wild sex will get you to sleep. That and a Teddy bear next to your pillow.

(just don't do it with the teddy)

I never wear a teddy. Now my wife does, but I don't see... Oh you said bear...

...never mind.


*R*