CategoriesHealthy Lifestyle

Tips for a better sleep

Tips for a better sleep

 

Sleep is just as important to your health as diet and exercise. The quality of sleep you get directly affects all aspects of life including your work and personal relationships. Sleep is a vital part of each individual’s daily life and a time of rejuvenation, insights and healing. To read more about the benefits of sleep, see my article ‘The Power of Rest and Sleep’. I suggest the following tips for a better night sleep:

  • Eat dinner early- Undigested food in the gut interferes with sleep.
  • Avoid sweets, juices or chocolate especially at night because sugar upsets body chemistry and may cause waking up or tossing and turning.
  • Drink water earlier in the day rather than too much after 6 pm to avoid going to the bathroom too many times at night.
  • Avoid vigorous exercise in the evening. Gentle walking is fantastic to end the day.
  • Avoid stimulants especially in the evening which always cause tiredness. These include subtle stimulants like anger, worry, and fearfulness which can come from the evening news or violent movies.
  • Reduce overstimulating mental activity in the evenings- This may mean turning off your computer after 6 pm and doing relaxing and uplifting activities until bed. Reading spiritual material before bed is very helpful and relaxing.
  • Avoid becoming overtired. When you’re overtired, the sympathetic nervous system and the adrenal glands become overstimulated and can secrete hormones that may keep you awake. This is why it’s important to go to bed early.
  • Make sure your bedroom is dark and quiet. Wear earplugs if necessary.
  • Turn off electronic appliances near your bed, or have them at least 2-3 metres away from your bed. These include mobile phones, computers, WIFI, TV, and all other sources of EMF (electromagnetic fields). Do not keep electric clock radio alarms next to your bed which emit EMF radiation. Battery-powered devices are better.
  • A firmer mattress is better than one that’s too soft or sagging to prevent back and posture issues. Also be aware that mattresses with metal springs can attract EMF radiation. Most new mattresses also contain toxic fire retardant chemicals which smell and are not something you want to be breathing at night so look into this before buying. Look for a memory foam, all natural latex or wool mattress that doesn’t contain chemicals.
  • Have some airflow in the bedroom. Opening a window slightly may help.
  • The best position for sleeping is on your back without a pillow. If you want a pillow, it should be soft and not too thick so that your spine stays flat. Keep the pillow clean and wash it often.
  • If you live in the Southern hemisphere, sleep with your head towards the South. If you live in the Northern hemisphere sleep with your head towards the North. The reason for this is it helps align your body with the flow of subtle energy that moves from the poles to the equator of the earth. Moving energy down the body from head to feet is extremely healthy and grounding.

Recommendations for snoring

Snoring disturbs your own sleep as well as your partner’s. Nasal strips can be helpful. Also plastic strips that go inside the nose are available from some chemists and might be more comfortable. Losing weight helps some people. If bad snoring is left, it can lead to sleep apnea.

Ozonator/ ionizer air purifier

Sleeping with an ozonator adds a bit more oxygen to the air which is beneficial to everyone especially those living in cities with more pollution and lower air quality. Any brand should be fine as long as it has an ozonator and ionizer in it. The ozone setting should be half way. Do not run it on full power as it’s too strong. It is better placed up high in the bedroom like on a shelf.

What if you’re still tired and extra sleep isn’t helping?

Your body chemistry is likely to be unbalanced. Most people have exhausted adrenal glands and sluggish thyroid. In this case, more sleep might not be enough and a diet and detoxification regime is probably needed to rebuild the glands. I used to have chronic fatigue (also called adrenal fatigue/burnout) and only by addressing it with diet, supplements, lifestyle and detoxification methods, I was able to restore my energy and get rid of the chronic fatigue.

Natural Sleep Remedies

  • Calcium and magnesium taken throughout the day and before sleep has a calming effect on the nervous system. This helps promote sleep. An adult can usually take about 250-500mg of calcium and 150-300mg of magnesium three times a day.
  • A strong cup of chamomile tea is one of the best sleep remedies. You can also try valerian root tea from health food stores.
  • A small cup of warm milk before bedtime is an old-fashioned remedy that works. Milk is high in tryptophan and calcium. This remedy is not harmful to health like sleeping pill drugs. L-tryptophan or its pre-curser 5-htp can also be taken themselves.
  • Melatonin helps some people sleep.
  • Other sedative products to help sleep include choline, inositol, L-threonine, and sedative herbs such as hops, passionflower etc.
  • Try hydrotherapy- An older method involving standing in the shower and letting very cold water run on just the legs and feet. This draws the blood down from the head to the feet very well. If you’re willing to leave the cold water on your legs and get straight into bed, it will be more powerful.
  • Taking a shower before bed helps to rid the body of negative energies you’ve picked up throughout the day enabling you to relax and sleep better. We’ve all experienced feeling much better after taking a shower.
  • Foot reflexology can help one to relax by restoring the energy flow through the acupuncture meridians. Rub the feet and toes deeply, especially painful spots.

Insomnia

Try the recommendations above. Copper imbalance can be a cause of insomnia because copper causes mind racing and increased emotions. Using a sauna, proper diet and other detoxification methods address these and other underlying causes of insomnia. Do not panic during the night if you can’t sleep. Use the time to do meditation, deep breathing or do reflexology by rubbing the feet. Nap during the day to catch up on missed sleep if possible.

I hope these tips are helpful. Have a great sleep!

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