I read this in “health e times” and have condensed it a bit for us here:
Having trouble sleeping at night? You’re not alone: 70 million Americans have sleep problems. Just one night of poor sleep can affect your memory and conversation skills, not to mention your productivity. Longer intervals of sleep deprivation are linked to depression, high blood pressure, decreased immunity, obesity, and heart attacks. This is why making sure that you get proper rest is as important as getting to the gym or eating right.
So here are some basic tips for healthy sleep:
1> Relaxing Bedtime Routine. Keep a regular sleep time. Creating the routine is really important, and trains your body to the habit of sleep. Make sure your room is cool, quiet, and dark.
2> Regular exercise, but don’t do it too late! Exercise helps you make hormones to sleep, but be sure to finish your workout at least three hours before bedtime.
3>Avoid stimulants and intoxicants. While alcohol can help you relax, it actually interferes with your sleep cycle, not to mention your body’s regular hormonal cycle. Avoid alcohol for a few hours before sleep. Also, colas, teas, and coffees (even decaffeinated!) disturb sleep.
4>Make your bedroom your sleep place. Remove your work stuff, televisions, and computers. This will train your mind and body to associate your bedroom with sleep.
5>Make the most of the sleep you get! Sometimes it’s the kids getting up in the night, sometimes it’s work that shortens your sleep time. If you practice some meditation regularly, and well, you tend to need less sleep, and the sleep you do get is better. Consider picking up a deep relaxation CD at the book store, or check out www.himalayainstitute.org for meditation Audio and DVDs. Click on the “Shop” and explore! A guided meditation CD is a good place to start. It gives you the structure to learn with, and a nice voice to help you get there.
Beyond these environmental and lifestyle factors, some sleep problems are due to nutrient deficiencies. Two important nutrients for sleep are calcium and magnesium. Calcium has a calming affect, magnesium relaxes the muscles. Stress depletes your calcium and magnesium levels. Being depleted in these nutrients can make you wake up after a few hours and have a hard time getting back to sleep. Magnesium can also help your body deal with anxiety, nervousness and tension. (If you are on heart medications, especially blood pressure, check with your doctor before adding these minerals.) Here is one of my favorites , but there are lots to choose from:
This has calcium and magnesium and other trace minerals. (helps my leg cramps!)
And, the big fact for you to take away form this blog: “The quality of your sleep determines your quality of life while you’re awake.”
So, if you’re having troubles, talk to your practitioner (or us, your vitamin and supplement professionals). Because you shouldn’t have to be a baby to sleep like one.
Last, but not least…this sleep problem in our country is the reason why when someone comes into our store asking for supplements to help with memory, the first thing we ask is, “how are you sleeping?” While there are other things that contribute to memory problems, checking in on sleep is an easy place to start. So, if after trying these things you still can’t remember where you put your keys or what your boss just said…stay tuned for my memory blog.