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Natural
Sleep Enhancers
“The best cure for insomnia is to get a lot of sleep.” ― W.C. Fields
Ernestine,
a mother of three, recently conquered her battle with sleeplessness.
She’d
always had problems sleeping since she was in
college. Back then, she worked a shift-based job to support herself.
So,
Ernestine had to pull “all-nighters” to catch up with her studies,
and worked at odd hours.
“This
went on for 5 years,” she says. “I’d be up and about when everyone else was
asleep…and every day felt like a blur.”
When
she got married and had kids, her sleep patterns didn’t improve. Between raising a
family, working at the office and spending time with her husband, Ernestine had
even less time sleeping.
She
explains, “Now that my kids are all in college, I’ve had more time to myself.
But all those years of poor sleep have made it hard for me to get a good night’s rest.”
Ernestine
found herself tossing and turning in bed, no matter how hard she tried to
relax. “I never really complained over the years about not getting enough sleep,” she shares.
“So,
it’s kind of weird that it’s only been now that I’ve been feeling cranky. It’s
probably because I know I’ve got more time to sleep…but actually can’t.”
She
tried some over the counter sleep aids to deal with her problem, but it
didn’t really do the trick.
Ernestine
grew more and more frustrated. She started to lose hope of being able to
finally enjoy quality, uninterrupted sleep.
That
was when she looked up a sleep specialist named Dr. Davidson. After several
consultations, he and Ernestine mapped out some lifestyle and behavioral
changes she could start doing.
The
surprising part was that Dr. Davidson didn’t prescribe her any
medication. Instead, he had her go on natural sleep remedies while sticking to the other
new changes he recommended.
In
about three months, Ernestine gradually turned the tide. With her new set of sleep-promoting habits and natural remedies, she
was able to sleep 8-9 hours straight for the first time in a LONG
time.
Sleep, The Natural
Way
Getting
good shut-eye at night is crucial for us to function properly. Rest gives us
the chance to recover from a rough day.
The
National Sleep Foundation says that adults need anywhere between 7-9 hours
of sleep.
This
baseline range gives your body time to repair itself. It also helps your brain
to clear waste, as well as improve learning and memory-related functions.
But
the reality is that, for one reason or another, millions of people like
Ernestine are deprived of this basic need. This can wear down one’s health and
create more significant problems later on.
In
a study entitled “Drowsy Driving and Automobile Crashes,” The National Highway
Traffic Safety Administration found that millions of people fall
asleep at the wheel, leading to fatal accidents.
As
such, you should get enough quality sleep for your sake, and
everyone else.
The
good news is that you don’t have to suffer any longer – it comes down to
modifying your daily habits and using natural sleep methods.
This
way, you can stay alert and energized throughout the day, ready to take on any
challenge.
Here are some of
the best ways to fall asleep without taking the pharmaceutical route:
Enjoy Quality,
Uninterrupted Sleep Tip #1: Scents for Slumber
Most
people’s first response to sleeplessness is by washing down some pills. But our
body has built-in mechanisms for falling asleep, and it’s just a matter
of triggering them.
For
instance, your sense of smell is a powerful tool that can help you fall asleep.
We take for granted that the nose provides a direct route to the deepest parts
of the brain.
In
particular, your olfactory nerve is directly connected to limbic system and
amygdala, which is in charge of emotional regulation and memory-related
functions.
So,
the right scents can trigger feelings or even serve as a catalyst for
long-buried memories.
A
whiff of a particular perfume might remind you of your significant other…
…and
a batch of blueberry muffins will flood you with happy memories of baking them
at home with your parents.
This
fundamental principle is the basis of aromatherapy, a type of natural
healing that offers many benefits.
Through
essential oils, you can instantly snap out of a bad mood, unwind after a long
day, deal with indigestion or get rid of a nasty cold much faster.
The
great thing about this is that you won’t experience any of the adverse effects
that come with sleeping pills. A study from the University of Minnesota didn’t
find any side effects after administering essential oils (such as lavender in
particular) to help the participants fall asleep.
Other
essential oils suited for sleep include bergamot, eucalyptus, frankincense,
clary sage, sandalwood and valerian root.
Enjoy Quality,
Uninterrupted Sleep Tip #2: Eat Tryptophan-Rich Foods
Tryptophan
is a compound that can help you doze off because it acts as a building block
for feel-good chemicals such as serotonin.
This
neurotransmitter is a huge mood-booster and puts you in a relaxed state. Also,
tryptophan is transformed into melatonin, a hormone critical for
better sleep.
But
here’s the thing – your body can’t create this amino acid on its own.
Tryptophan needs to come from external sources, such as chicken (and other
types of poultry like turkey), dairy (milk, cheese and yogurt), eggs and fish.
But
it’s better to consume a minimal amount of carbohydrates along with foods that
contain tryptophan. Your body has an easier time absorbing tryptophan when
carbs are in your bloodstream as well.
Enjoy Quality,
Uninterrupted Sleep Tip #3: Take More Magnesium
Research
from the University of Geneva found that this mineral provides many benefits,
including sleeping better at night. Aside from that,
magnesium also helps manage hormones, relaxes the brain and muscles, calms your
nerves, promotes better digestion, and even protects your heart.
Like
tryptophan, the best way to get your magnesium fix is through food. Asparagus,
beet greens, cauliflower, garlic, bananas, almonds and oatmeal are excellent
examples of magnesium-rich foods that can help you sleep.
Pumpkin
seeds are particularly effective. Aside from magnesium, it also
contains zinc which helps with emotional well-being and protects your
cells.
Enjoy Quality,
Uninterrupted Sleep Tip #4: Teatime is Good for Bedtime
Drinking
is also a form of aromatherapy, thanks to the ambient aroma from certain types.
But of course, herbal teas also appeal to your sense of taste –
and trigger your natural sleep mechanisms.
Like
coffee, tea is a widely consumed beverage around the world. However, it has a
lower caffeine content which makes it suitable to drink even during the late
afternoon.
For
those who want to sleep at night, there are certain types of tea designed for
that. You can make a ritual out of this (also vital to good sleep, which we’ll discuss further in a bit)
and use tea as a means of telling your body and mind to unwind.
Teas
which contain the following ingredients seem to work the best, such as:
·
Arborvitae
Seed
·
Ashwagandha
·
Blackberry
leaves
·
Cardamom
·
Chamomile
flowers
·
Fennel
·
Hawthorn
·
Hibiscus
·
Lavender
flowers
·
Lemon
balm
·
Lemongrass
·
Lemongrass
·
Nutmeg
·
Orange
blossoms
·
Peppermint
·
Peppermint
leaves
·
Poria
Paradicis
·
Rose
blossom
·
Rosebuds
·
Sage
·
Schizandra
Fruit
·
Skullcap
·
Sour
Date Seed
·
Spearmint
leaves
·
Tilia
flowers
·
Valerian
root
Enjoy Quality,
Uninterrupted Sleep Tip #5: Clean Up Your Other Habits
It’s
not just what you put in your body, but also what you do before
bedtime.
Babies
and smaller kids have cues before going to sleep, like turning off the lights
and having a bottle. These make up rituals which signal their brain that it’s
time to hit the sack.
As
a grown-up, you should also have your own rituals to help you prepare for
sleep. Plus, your environment needs to be conducive for rest.
Doing
all of these sets the stage for better sleep. Here are some basic guidelines
you can follow:
Do
something relaxing, like listening to music. According to a study
conducted in the U.K., reading is especially good at reducing stress and
disengaging your mind from stressful thoughts.
For
maximum effect, it’s best to keep any activities not related to sleep outside
the bedroom.
This
creates a stronger association in your mind that your bed is only for sleeping.
No
electronics or screen time two hours before bedtime. Devices emit a blue
light similar to sunlight which messes with your ability to produce melatonin.
Humans operate on a circadian rhythm, and bright lights basically tell our
bodies to stay awake.
Keep
your bedroom nice and dark. Eliminate all sources of noise and other
distractions. Make sure your bed is comfy, so get a good mattress, and pillows
that adequately support your neck. Keep your room 60-70 degrees Fahrenheit,
which is the ideal range for falling asleep.
Routine
is essential! In the book, "Why We Sleep," Dr. Mathew Walker
says that our demanding lifestyle is the biggest disruption to our natural
sleeping rhythms. And he states that this lack of sleep has “a catastrophic
impact on our health, our life expectancy, our safety, our productivity, and
the education of our children.”
This
is why you need to take back your sleep by establishing a fixed time to go to
bed.
Decide
on a specific time you want to get up every day, then work your way backward
about 8 hours to find your ideal bedtime. Sometimes, quality sleep is a
matter of putting your foot down and giving yourself boundaries.
Although
it will take some time and effort to adjust to a new sleep routine (and the
habits that come with it), you’ll find that it’s worth it.
For
one thing, your memory will be a lot better. Sleepless nights lead to drawing a
blank during the day. Your brain needs enough time to organize, store and
optimize memories that you accumulate over time.
Furthermore,
you’ll be able to keep your weight under control. Good sleep
promotes healthy hormone production – including the ones that regulate your
appetite. Thus, you’re less likely to binge on unhealthy foods.
Speaking
of which, a lot of people underestimate the kind of damage modern, processed food does to their bodies.
Most
of us have an “out of sight, out of mind” approach when it comes to our food
habits.
We
don’t pay it much attention now, but mindless eating has life-threatening implications.
In
a recent study, The Organisation for Economic Co-operation and Development
(OECD) said that about 75% of the people in the United States will be
obese by 2020.
We
can all agree that’s NOT good news.
And
with obesity comes diabetes, cancer, autoimmune disease and chronic inflammation.
(The
rates of these illnesses are skyrocketing too, by the way.)
If
you want to prevent these diseases or REVERSE them, it boils down to the right food…
…not
to mention knowing about the biggest threats to your health.
For
more ideas to enjoy quality, uninterrupted sleep, watch this video - Sleep
| How To Fall Asleep | How To Sleep Fast
Written
by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist.
He creates the Food, Health & You Complete
Implementation System
which is a lifestyle guide primarily focusing on diet and nutrition.
Dr.
Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age
of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that
eliminates all processed foods and the various toxins that people routinely get
exposed to due to the modern diet. He has been cancer free for twelve years.
He
is healthy and free from the various common lifestyle diseases. With the help
of this ebook, you can also prevent cancer, autoimmune diseases, irritable
bowel syndrome, metabolic disorders, diabetes, and many other ailments.
This
holistic guide will help you to embark on a lifestyle that is rid of everything
that ails our modern diet. The lifestyle guide does not recommend any
medication or fad diets. There is no expensive proposition or quaint lifestyle
changes. The different plans are easy to follow and they are relevant for
people of all ages and ethnicities, regardless of their history of medical
conditions.
To
find out more about diet for long life, click on Food Health & You
