Sleep Well

1 Sleep Well A Natural Remedy Guide for Healthful Sleep.

2 Table of Contents SLEEP WELL .............................................................................................................................................. 1 A NATURAL REMEDY GUIDE FOR HEALTHFUL SLEEP ............................................................................................... 1 INTRODUCTION ........................................................................................................................................ 3 CHAPTER 1 ............................................................................................................................................... 5 BEHAVIORAL CHANGES FOR HEALTHY SLEEP HABITS .............................................................................................. 5 Habits at Bedtime .............................................................................................................................. 5 Sleep Environment ........................................................................................................................... 6 Sleep Equipment ............................................................................................................................... 7 CHAPTER 2 ............................................................................................................................................... 9 SELF-HELP SLEEP TECHNIQUES........................................................................................................................... 9 Color Therapy .................................................................................................................................... 9 Physical Activity .............................................................................................................................. 11 Relaxation through Meditation .......................................................................................................... 12 Simple Respiration: Breathing and Relaxing .......................................................................... 13 Music and Sounds for Sleep Induction ..................................................................................... 14 Reducing Your Evening Stimulation .......................................................................................... 16 Stay Away from Internal Stimulants .................................................................................................. 17 Your Diet Matters ................................................................................................................................ 18 Get Rid of Anxiety and Worry ............................................................................................................. 20 Bath time ............................................................................................................................................. 21 CHAPTER 3 ............................................................................................................................................. 23 HERBAL REMEDIES AND SUPPLEMENTS .............................................................................................................. 23 Your Body’s Natural Hormones .......................................................................................................... 23 The Benefits of Chamomile ................................................................................................................. 24 The Soothing Properties of Lavender ....................................................................................... 25 The Medicinal Use of Valerian Root ........................................................................................... 27 A World of Other Herbs ................................................................................................................. 29 Vitamin & Mineral Supplements .................................................................................................. 31 Conclusion ....................................................................................................................................... 33.

3 Introduction Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem. When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety. There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours. There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia. On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids. In this book you’ll learn about:.

4  Preparing the perfect sleep environment  Relaxation techniques  The role of exercise and diet in your sleep health  How to quiet your mind to promote good sleep  Beneficial natural supplements When following the tips in this book, you will have all of the tools needed to stop tossing and turning at night and start enjoying a full night’s sleep, naturally. You will wake up feeling rejuvenated and attentive, instead of exhausted and restless. Prepare yourself drift off to dreamland naturally!.

5 Chapter 1 Behavioral Changes for Healthy Sleep Habits Habits at Bedtime It is essential that your brain has consistency by creating a bedtime schedule so that your body can learn how to fall asleep without medication. Create a sleep strategy to determine the best routine, and plan to follow the routine for one to two weeks before making any alterations. Your sleep strategy should include:  A regular bedtime  A consistent wake time  A record of any natural supplements you have tried  Routine activities that are not stimulating such as brushing your teeth or reading Moving through a regular bedtime process will signal to your brain that it’s time to go to sleep. The desired end result of having a sleep strategy is regular sleep that’s restful and refreshing. Plan to get 7-8 hours of sleep nightly, and don’t allow yourself to oversleep. If you wake up the same time every day you’ll establish a routine. Avoid naps during the day because your body will be confused, and it will interrupt your sleep pattern. You can’t bank extra hours of sleep, and trying to sleep later in the morning to make up for sleep lost overnight will leave you feeling tired. Every person has different sleep habits, so be patient while you work through the process of finding the sleep plan that works best for you..

6 Sleep Environment In addition to a regular bedtime schedule, it is important to make you bedroom a place that is conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances for falling asleep and staying asleep. Consider these tips when creating your relaxing sleep atmosphere:  Get rid of all annoyances and interruptions.  Control the room temperature; cooler air (between 65 and 70 degrees F) is typically more comfortable for sleep, however, set the temperature to your preference.  Allow for room ventilation, if possible. Crack a window slightly to allow for air flow. The circulating fresh air will help you breathe deeply, and provide oxygen that is essential for good sleep.  Use ear plugs if there are noises outside the bedroom. There are many types of plugs that are specifically for sleeping, so if at first you don’t find the perfect pair, try another.  Mask noises with a white noise machine if you decide to not wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide the background noise. This will hide background sounds such as traffic or a barking dog.  Try using a CD player to play soothing background music.  Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini-blinds and thick curtains to block light from windows. Try wearing an eye mask to block any remaining light.  Having a clock by your bedside might be adding to your sleep problem. If you are watching the clock all night long, face it toward the wall so that.

7 you can’t see the time. Constantly looking at the clock only makes you think about sleep, and lack of sleep, which continues the cycle of sleeplessness.  Consider a room humidifier for winter months when the air is dry.  Use your room only for sleeping. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.  Wear the most comfortable clothing you own. Non-constrictive clothing won’t wake you in the middle of the night. As you can see here, there are many different tips to try to help you sleep better. Each individual has their own unique combination of elements that make up their perfect sleep environment. If one suggestion doesn’t work for you, make note and try another until you find out what works best for you. Sleep Equipment Also important to the sleep environment is the equipment used when sleeping. Sleep equipment includes the pillow, bedding, mattress, and sleep clothes. Your mattress should be smooth and firm so that your back is well-supported and your body is comfortable when lying down. Make sure the mattress is supported completely by the bed frame to avoid sagging. The mattress should also be appropriately sized for your body. Make sure you have a big enough bed so that you have enough space. If you have a single or double bed, consider buying a larger queen or king sized mattress. Use whatever style and type of pillow you find most comfortable. It doesn’t matter what it’s made of as long as it provides you with neck and head support. The sheets and blankets should be clean and pressed. If you do not like feeling tucked in, loosen the sheets so that your feet can move around freely..

8 To find the right temperature for you, experiment with different blankets of a variety of weights and materials. Since a cool room is most conducive to sleep, keep the lower temperature in mind when selecting bedding. Find a sleep position that is comfortable for you and lay in that position so that your body knows it’s time for sleep. Whether it is lying on your back, on your side, or on your stomach, your favorite position will help you instantly get relaxed..

9 Chapter 2 Self-Help Sleep Techniques Color Therapy Using color therapy, or “chromatherapy”, is a unique way to treat a variety of ailments, including, but not limited to, sleep problems. Chromatherapy involves being exposed to color in various ways. Being shown colored lights, visualizing and meditating on a color, being massaged with colored oils, and wearing specific colors can help treat both physically and emotionally caused sleep problems. Chromatherapy has a long history. Ancient Indian beliefs practiced chromatherapy in Ayurvedic medicine, where it was believed that colors corresponded to parts of the body, emotions and spiritual aspects of life. They believed that each of the charkas, areas of energy in the body, linked to a color. Ancient Egyptians used chromatherapy by breaking up the sunlight with specially created lenses. They built solariums where they practiced chromatherapy. Chromatherapy as we know it was developed in the late 1600’s when scientist Sir Isaac Newton proved that light is a mixture of color from the full range of color we can see. Modern-day color therapy came about when Dr. Edwin D. Babbitt penned his Principles of Light and Color. In this publication he outlined how color therapy could be used to treat a variety of maladies, include sleep difficulties. The 1940’s were a time of experimentation with color therapy. During this time, Russian scientist S.V. Krakov experimented with chromatherapy and determined that when he separated light spectrum’s wavelengths it had an impact on the nervous system. For example, he found that red light increased blood pressure and impacted the adrenal glands. White light and blue light were found to be.

10 relaxing. This groundbreaking information is still used today by color therapy practitioners. How does it color therapy work? Color is a part of what makes up light, and light has many different energy waves. When light enters the retina of the eye, it touches the photoreceptor cells in the eye. The photoreceptors turn the light into electrical impulses, which signal the brain to release hormones. By controlling the release of hormones, chromatherapy can be used to treat insomnia and other sleep-related difficulties. In a time when alternative medicine is becoming more popular, Chromatherapy is actively being used by the medical community to treat disorders such as depression and seasonal affective disorder (SAD). Some types of color therapy should only be practiced by trained professionals. However, there are color therapy techniques that can be practices safely at home. To try chromatheraphy on your own, follow these tips. Select hues to wear based on your recommended color. When eating, choose foods that are a particular color. Spend time visualizing a recommended color. Be aware of the following potential concerns:  Never replace traditional care with chromatherapy for severe insomnia.  Epileptics should avoid looking directly at any type of flashing lights.  When using colored lights, do not look directly into the light. Receive colored light therapy indirectly by looking at an object that is lit by the colored light.  If you are on prescription medication, check the label for a light sensitivity side effect. Exposure to bright light might cause a problem..

11 Physical Activity Getting exercise during the day is an important factor in how well you sleep at night. If you are physically active during the day, you body will be able to relax and fall asleep easier. Exercise helps your body deal with daily stress and anxiety. It impacts the chemicals in your brain, and how much you exercise is directly linked to your physical and emotional health. Regular exercise will help you fall asleep and maintain a sleep state because your sleep cycles become more consistent and the transition between them becomes more seamless. Try to work exercise into your life daily to avoid sleeplessness. When getting physical activity, plan to exercise more than 3-4 hours before bedtime. For the best sleep benefit, be physically active in the late afternoon or early evening. Try to be physically active for at least 20-30 minutes a day, 3-4 times per week. Aerobic activities usually work best to remedy insomnia, and activities can range from an easy walk to a rigorous run. By making your heart rate go up, improving your lung capacity, and adding oxygen into your blood, your body will be in better health and you’ll be on your way to naturally correcting your sleep problem. In addition to aerobic exercise, there are other types of physical activity you can do to fight sleeplessness. Consider yoga or Tai Chi. Yoga affects the brain and core muscles and improves blood circulation. Using yogic breathing techniques will help you relax and live with less stress. Tai Chi incorporates breathing with body movements in a slow-moving style that is perfect for individuals with joint pain or other issues that keep you from high-impact exercise. If adding 30 minutes of exercise into your daily schedule is too tough, try adding small blocks of physical activity. Making small changes, like taking the stairs instead of the elevator, or purposely parking further away from your destination will help you live a healthy, energetic life..

12 Relaxation through Meditation It only stands to reason that the more relaxed you are the more likely you are to fall asleep and maintain a satisfactory sleep state. It’s essential to quiet your mind in order to fall asleep quickly. By using meditation you can stop thinking, worrying, or what ever else is going through your head. There are several different meditation and visualization methods that will help you relax. Try one of these meditation styles: 1. Focal point method. Select a focal point, whether it is a mantra, visual point, or even your own breathing. A mantra is a word or phase that is repeated either in your mind or out loud to help you focus on meditating. The use of a mantra or other focal point will help keep you on track and keep your mind from wandering. You need to be disciplined to practice this method of meditation, because thoughts will come into your head and you will be tempted to think about other things. This method will become easier the more you practice it. 2. Breathing-focused meditation. Find a comfortable, quiet space and sit on the floor, using a cushion if so desired. Sitting with your hands in your lap, calm your body and close your eyes. Breathe in and out through your nose. Make an effort to concentrate on your breathing, counting each breath in and out until you reach ten. Continue counting in groups of ten until you begin to feel relaxed. Empty your mind of everything and concentrate only on counting as you inhale and exhale. If thoughts enter your mind, acknowledge that they are there and let them go, again focusing on your breath. When you have finished meditating, become aware of your body once more and stretch before getting up. 3. Guided imagery. This method combines visualization with meditation and hypnosis. This type of meditation is guided, and you are led to visualize relaxation, which helps you feel relaxed. Find a place that is quiet and dimly lit. Using a tape or CD player, play a pre-recorded imagery.

13 recording. Guided imagery usually starts with deep breathing and other deep breathing exercises. When you relax, your imagination comes alive and the recording will guide you through a variety of scenes, using your imagination to help you find peacefulness and relaxation. Common guided imagery scenarios include beach side strolls, mountain hikes, or nature walks through the forest. At the end of your guided imagery session you should feel calm and relaxed. The aforementioned meditation methods are only a sampling of the wide array of choices available. Experiment with these, and research others, to find one that helps you fight insomnia. Simple Respiration: Breathing and Relaxing Breathing is the simplest and easiest way to find complete relaxation and stress reduction. The more deeply you breathe, the more serene you will become. These relaxation tips will help your body wind down and get ready for sleep. When you first get into bed: Lie down and breathe deeply through your nose. Imagine the air moving into your stomach. On your next inhale, breathe in for four counts. Exhale slowly through your pursed lips, while counting to eight. You will feel the tension leave your body with every exhale. Repeat this technique six to ten times for immediate relaxation. Practice deep breathing daily to develop a healthy habit of regular relaxation. Calming your mind will help you fall asleep. Before going to bed try this relaxation technique: Lie down with your back to the floor and your arms at your side, palms facing upward. Your feet should be comfortably apart. With your eyes closed, mentally concentrate on each part of your body, tensing then releasing each group of.

14 muscles. Starting at the top of your head, release tension as you move slowly down your body. Feel your forehead, eyes and mouth. Work through your shoulders, neck and back. Move down to your toes, then bask in the relaxed state you have achieved. Focus on your breathing, making sure breath is coming from your stomach. Breathe deeply and slowly, letting go of all your concerns and stress. When your body knows it’s okay to let go of your worries and stressors, you’ll be able to go to sleep naturally. There are many other techniques for breathing and relaxation. Through your own experimentation and practice you can find one that works well for you. Music and Sounds for Sleep Induction Using noise as a tool to help fall asleep has been done since the beginning of time. The earliest form of this technique is the lullaby, which has successful soothed even the most colicky baby. There are many CDs and sound devices on the market today that are designed to have the same effect as a mother singing or humming a child to sleep. Here are a few suggestions:  Relaxing classical music CDs or tapes are a wonderful way to relax and put your mind at ease. Look for “Baroque Music” by Mozart, “Lullaby” by Brahms, and “Waltzes” by Strauss. This is only a small sampling of the many, selections available.  Try something soothing and modern. Ambient Electronica, which is also called “downtempo” and “chillout”, is a great way to unwind. Gently mixing an ongoing techno-style beat, a taste of house-style music for irregular progressions, and unique rhythms, Ambient Electronica has soft melodies and calming sound effects. A few good choices to try are Aphex Twin, Brian Eno, The Orb, and Future Sound of London.  When trying New Age/Tribal music there are many recordings to choose from. The sound of this style is similar to Ambient Electronica, but unique.

15 non-electronic instruments like the harpsichord, chimes, bells, and didgeridoos are used. The beat is often similar to that of a drum circle and sometimes involves guttural throat sounds and chants.  If you’d prefer to stay away from music, there is always non-musical sound effect CDs or tapes. These often feature babbling brooks, waves, rain, whale songs, waterfalls, and other sounds found in nature. If you are a city dweller that is having trouble sleeping because it is too quiet, there are recordings of city noises such as fire engines, traffic, and airplanes just for you.  Sound machines are widely available and can be found at many different price points. Usually about the size of an alarm clock, they typically come with a selection of sounds to pick from. You can select how the recordings play, either as an ongoing loop or for a preset length of time. Some sound machines are even built into alarm clocks, and can be used to gently awaken you. When deciding which style of unit to purchase, keep in mind that the units that play synthesized sounds are best, because they most closely imitate the natural sound. The second choice is a sound device that only pays recorded samples. The style of music that works best depends entirely on the individual. Some people respond better to non-linear music, while others find it easier to drift off to sleep with soothing percussion in the background. Some prefer random beats and tempo, others like a constant pattern of music. Try several different types to find the style that you prefer. An interesting aside, music’s relationship with sleep is the current focus of a study being conducted by the University of Toronto’s psychiatry department and Toronto Western Hospital. In their sleep clinic, they are investigating “brain music”. Brain music is EEG readings, converted to music via a computer program designed to compose customized music based on the EEG readings. Each sleeper’s brain waves are watched and studied. The scientists determine.

16 which rhythmic and tonal sounds the individual is most responsive to and they input it into a computer. A computer program is used to develop a personalized “soundtrack” of music that will invoke the same brain wave patterns when the person is trying to fall asleep later. There is evidence that shows this personalized method of music therapy is highly effective. Obviously researchers are very interested in pursuing this method of relaxation since it is typically effective and does not involve possibly habit forming medication. Reducing Your Evening Stimulation The best nighttime routine is one that leaves you feeling relaxed and ready to go to bed. If you are experiencing trouble falling asleep, it may be beneficial to avoid external stimulations for an hour or so before bedtime. Stimulation, such as watching television, keeps your mind active and alert. If you find it difficult to give up television before bed, try to select shows that are calming rather than aggressive, action-packed programs. When reducing your evening stimulation to promote healthy sleep habits, try these tips:  Keep your bedroom television-free. This will help your mind and body associate the bedroom with sleeping only.  Don’t exercise up to three hours prior to bedtime. Remember that exercise wakes up your body, and unless physical activity is done well before you plan to go to bed, it will work against you when trying to sleep.  Plan to unwind when returning home from being out. If you jump directly into bed, your mind and body might not have sufficient time to decompress and slip into your evening routine.  Try reading. Non-technical reading might help make you tired. Avoid work-related or overly complicated material..

17  Avoid falling asleep without turning off the light. This will wake you up in the night and disturb your sleep cycles, as well as you bedtime routine. The goal is to define the fine line between stimulation and relaxation when deciding how to unwind. Being able to easily relax at night will be paramount to your success in falling asleep naturally. Stay Away from Internal Stimulants While there are many external stimulates in your environment, there are also stimulants that affect your body from the inside. Impacting the way you feel, think, and relax, these products contain caffeine, sugar, and chemicals. While you don’t need to completely remove these items from your diet, you do need to pay attention and be sure not to ingest them after dinnertime to avoid difficulty falling asleep.  Caffeinated beverages. Caffeine wakes up your body and mind by raising your heart rate. Since it has this effect, it is considered a stimulant. Coffee, colas, teas, and chocolate beverages contain caffeine. Have your last caffeinated beverage at least 3-4 hours prior to bedtime to avoid having difficulty sleeping.  Chocolate. Chocolate has caffeine and sugar, both of which are stimulants that will keep you from having a restful night’s sleep. Do not have chocolate for 2-3 hours prior to bedtime.  Alcohol. While alcoholic beverages might make you feel tired and help you fall asleep, the sleep is typically not restful. For example, you might find yourself waking up in the middle of the night feeling dehydrated, then have trouble falling back to sleep. As with any other medication that can become addictive, you do not want to create a nightly dependency on alcohol to fall asleep at night..

18  Smoking. Tobacco contains nicotine which is a stimulant. Your body’s nicotine dependency can cause your body to wake when the level of nicotine in your blood becomes low. Try to not to smoke in the hours before bedtime. Caffeine in Common Beverages and Drugs Beverages Brewed coffee, drip method, 5 oz cup 60-180 mg caffeine Instant coffee, 5 oz. cup 30-120 mg caffeine Decaffeinated coffee, 5 oz. cup 1-5 mg caffeine Brewed tea, 5 oz. cup 60-180 mg caffeine Instant tea, 5 oz. cup 25-50 mg caffeine Iced Tea, 12 oz. cup 67-76 mg caffeine Cola, 12 oz. cup 36-47 mg caffeine Chocolate Dark/semisweet, 1 oz. 5-35 mg caffeine Non-prescription Drugs Dexatrim 200 mg caffeine No Doz 100 mg caffeine Excedrin 65 mg caffeine Your Diet Matters.

19 Your diet impacts your ability to fall asleep and maintain sleep at night. By eating a healthy diet, low in processed foods, sugar, fat, and preservatives, you may find that you can stop the cycle of insomnia and improve your overall health. Consider these guidelines for a healthy sleep diet:  Follow the recommended daily guidelines for fruits and vegetables.  Increase the complex carbohydrates in your diet.  Eat protein that is low in fat, and consider meat substitutes like tofu or veggie burgers.  Avoid spicy and heavy foods.  If you need a snack before bed, make it low in fat and sugar.  Eat you last meal four or more hours before bedtime.  Try not to overeat at your nighttime meal because you might feel drowsy immediately after eating. Alternatively, be sure to eat enough so that you are not ravenous at bedtime.  Drink plenty of water throughout the day. A well hydrated body won’t wake up in the night because of dehydration. Drink eight glasses, equivalent to 2 liters of water per day. Watch yourself for food allergies that might be subtly causing you sleep disturbances. Common food allergies that might affect your sleep patterns are wheat, dairy products, corn and chocolate. A well-balanced, wholesome diet will help you be a healthier person overall. General health is a huge factor in your ability to fall asleep naturally. If your daily intake of food is healthy, your body and mind will be healthy and well-nourished, helping you sleep deeply without waking in the night..