Falling asleep faster and staying asleep longer may improve cognitive performance during the day and sleep quality at night.
By Deborah Dittner
Your body needs sleep. Sleep helps you to recover from the daily activities. Sleep helps restore and heal your body’s means for everyday life needs. Sleep allows you to operate and perform to the best of your abilities. Therefore, sleeping, a consistent seven to nine hours nightly, helps you maintain daily schedules and be the best you can be.
So, how do you get a good night’s sleep?
You are all different and no one’s sleep routine is meant to work for the next person in your life. Family schedules may differ, requiring a specific schedule for each to function optimally. No matter, a good night’s sleep is vital.
An evening schedule is very important and should be adhered to, to become tired and fall asleep. A routine, beginning approximately one to two hours before sleep, will allow your body to prepare itself naturally.
• Take a warm bath with Epsom salts, adding lavender essential oil to induce sleep.
• Apply body oil to help relieve muscle stiffness and tension. There are many varieties on the market consisting of CBD oil or lavender oil and can be applied using a roll-on.
• Enjoy a relaxing cup of herbal tea such as chamomile or passion fruit at least 90 minutes before bedtime.
• Breathing techniques such as box breathing or “4-7-8” breathing helps to quiet the mind.
• Reading a book or magazine can create relaxation.
• Nightly journaling helps to keep you on track. Write a few sentences regarding your day, both the good and the bad. This helps to clear the head and get rid of late-night worries and concerns of the never-ending to-do lists.
• Yoga postures such as child’s pose, legs up the wall and corpse pose are soothing. Yoga, along with guided meditation, may guide you to exceptional sleep.
• Acupressure points (one) placing your thumb on the point between your eyebrows at the top of your nose applying pressure for about 20 seconds to a minute then release and (two) pressing the sole of your foot approximately one third from the tips of your toes or using a tennis ball rolled over this area.
• Calming, relaxing music or a sound machine can help quiet the mind.
• A sachet bag consisting of dried lavender, mugwort and vervain placed either under the pillow or near the head of the bed can help support sleep.
• Eliminate light by adding darkening shades or curtains especially if you live on a heavily lit street.
• Avoid the use of electronic devices (computer, iPad, iPhone, TV) at least one hour prior to bedtime as these devices are stimulating, not allowing for a restful night’s sleep.
• Avoid the use of alcohol, caffeine, smoking and sugar as these too are stimulants.
• Avoid eating a large meal at least three hours before going to bed. If a light snack is needed, consider whole grain crackers with hummus or cheese or peanut butter on toast or apple slices.
To ensure sleep, some may require additional supplemental support. It’s recommended to discuss this with your integrative provider to ensure proper supplementation. Melatonin has been used but may cause extreme exhaustion or brain fog. Magnesium glycinate may be considered as this aids in relaxing the muscles.
The mattress you sleep on requires good support and may need to be upgraded every seven years. Purchasing a new mattress may seem daunting, but your body needs the best option to improve sleep quality.
Life today is very fast– paced– so slowing down to rest can be difficult. Give yourself permission to do so. The demands on family and work schedules, fast –paced culture and the ever-present screens and social media cause additional stress–making it difficult to unwind at the end of the day.
Falling asleep faster and staying asleep longer may improve cognitive performance during the day and sleep quality at night. Finding the best sleep routine for you is an individual practice. Be aware of your body’s needs, your breath and visualization of that which allows calm to overcome you. Self-care, is a definite must for needed sleep.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes.