It may come as a surprise, but 50 to 70 million Americans suffer from a sleep disorder. Sleep disorders encompass various conditions, such as snoring and sleep apnea. Lack of rest takes a toll on your body and mind. Watching TV at night, using your phone in bed, snacking at bedtime, and reading fiction books in bed all detract from your ability to get adequate rest.
Technology is most of the time our friend; we can read books, play games, or scroll the web. However, it disrupts our ability to get adequate sleep. Research has shown that your nervous system speeds up when you sleep. All the other systems go down, which helps heal you and support your recovery from the stress of your day. The TV or your phone interferes with the brain and the activity needed for deep sleep. Do yourself a favor: turn off your TV and phone an hour before bedtime.
The environment plays a large part in how well you sleep. If there is light shining through your bedroom window at night, you won’t sleep well. To reduce light use, use room-darkening curtains. The temperature in your bedroom is another factor to consider. Keeping your bedroom temperature at 65 degrees helps you fall asleep faster because your body temperature drops at night. If the room is already cold, it helps your body get there quicker.
As an RN in the hospital, my shifts would rotate among days, evenings, and nights. It was hard to develop a regular sleep routine. Developing a regular sleep schedule, especially Monday through Friday, can create a sense of stability and reassurance. Try to go to bed the same time every night and get up at the same time every morning. The more your sleep schedule is disrupted, the more it disrupts your body’s rhythm.
The last large meal and meals high in sugar should not be near your bedtime. Your body is trying to digest all that food, which requires a lot of energy. That takes away your concentration on falling asleep. It could also lead to an upset stomach, acid reflux, and heartburn. Because the stomach is located on the left side of the body, it is better to lie on your left side for better digestion.
Exercise helps you sleep better. If you exercise in the morning and don’t sleep well, try evening exercise instead. On the other hand, if you exercise in the afternoon or evening and don’t sleep well, move your routine to the morning.
An Epsom salt bath helps you relax and detox your body. Epsom salt contains magnesium, a mineral that is a relaxer and detoxifier. It will detoxify your skin by pulling out toxins from your body. Your body responds by being very relaxed, and you may feel a little sleepy. Please be careful when you’re getting out of the bathtub. A cup of Epsom salt in your bath or taking 200-400 mg of magnesium at bedtime will help you sleep like a baby.
Going to bed earlier may help as well. Cortisol, the stress hormone, peaks in the early morning. Going to bed late interrupts the cortisol pattern it’s supposed to follow for the day.
Adaptogenic herbs also help reduce stress. Ashwagandha has the most significant impact: it lowers cortisol by up to 32%. Other herbs that have been shown to restore eating and sleeping patterns and reduce stress are Ginseng and Rhodiola. Please keep in mind: if you are on any medication, check with your pharmacist for possible interactions with the herbs mentioned.
Stress and anxiety are how we react to our environment when it’s out of order. But using the techniques presented in this Blog can help you reprogram your mind to achieve relaxation and better sleep patterns. Take care of your body, and it will take care of you.
Until next time,
Peace, Love and Blessings❤️
