We’re excited to talk about a very important topic for our first post.
Sleep. And how to put your sleep problems to rest.
Avoid carbohydrates before-bed snacks such as grains and sugars. This will raise blood sugar and cortisol and make falling asleep difficult. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. However, do eat a high-protein snack a few hours before bed.
Sleep in complete darkness or as close as possible. Even the tiniest bit of light in the room can disrupt your cardiadian rhythm and your pineal gland’s production of melatonin and seratonin. Also, if you go to the bathroom in the middle of a sleep, keep the bathroom light off. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
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 make you take longer to fall asleep. TV also negatively affects your pineal gland’s ability to make melatonin.
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. Many studies have shown that this can reduce night wakings.
Read something spiritual or calming. This can help relax the body. Don’t read anything stimulation, such as a mystery or suspence novel, this can have the opposite effect. Also if you’re really enjoying a suspensul book, you might wind up unintentionally reading for hours.
Journaling. If you’re someone who lays in bed with their mind racing, it might be helpful to keep a journal of sorts and write down your thoughts before bed.
Get to bed as early as possible. Your entire-but particularly the adrenal glands- do the lion’s share of their healing during the hours of 11 PM and 1 AM. On top of that, your gallbladder flushes out toxins from the liver during these few hours. If you consistently awake during these precious hours, the toxins back up into the liver. Then, the whole “sewer system” backs up. Not good. (In a perfect world, you’d go to sleep when the sun went down, and rise with the sun.)
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 for which the drugs were prescribed in the first place, can be helped naturally-without side effects.
Avoid caffeine. Seems like a no-brainer, right? A recent study showed that in some people, caffeine is not processed efficiently. These people can feel the effects long after drinking it. So…an afternoon cup of coffee (or even tea) will keep some people from falling asleep at night.
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. Alcohol causes a sharp spike in your blood sugar, but several hours later-your blood sugar will drop just as far. This can wake you up and make it very difficult to fall back asleep. If that wasn’t bad enough…alcohol prevents you from falling into the really deep and restful stages of sleep-where your body is able to heal.
Lose weight. Being overweight can increase the risk of sleep apnea (oxygen starvation), which will prevent a restful night’s sleep.
Go Gluten-Free and Casein-Free. In a huge number of people, the proteins in milk and wheat causes inflammation, apnea, congestion, stomach and GI upset, gas…all symptoms that make sleep difficult.
Don’t drink any fluids within 2 hours of going to bed. This will reduce the chance 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 AM…just turn it away from you.
Keep your bed for sleeping. If you’re 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.
Investigate the health of your adrenal glands. Scientists have found that Insomnia may be caused by over-stressed adrenal glands. A simple saliva test can figure out how healthy…or weak your adrenal glands really are.
*If you’re menopausal or perimenopausal…the hormonal changes at this time may cause problems if not properly handled. Female hormone problems are INCREDIBLY mis-managed, especially menopause. Don’t fear, you have options! (that don’t only include HRT)
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 is easier to fall asleep and get up in the morning.
Make certain you’re exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show that exercising in the morning is the best if you can do it.
* Stay tuned for a post to reveal your menopausal and perimenopausal options