SLEEP IMPROVEMENT via The Triad of Health

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Having problems getting to sleep or maintaining uninterrupted sleep? You are not alone!

There are many natural, inexpensive, and non-invasive/drugless strategies you can implement to help yourself get the sleep you desire and need!

The Triad of Health: SLEEP IMPROVEMENT

Physical/ Structural TIPS

  • Chiropractic care: balances the nervous system by calming sympathetic energy (flight or fight) and stimulates parasympathetic energy (relax, restore, regenerate). Massage is good too!
  • Properly tend to your injuries: body pain and arthritis are major contributors to insomnia.
  • Exercise: A minimum of 20 minutes per day; but not within 2 hours of bedtime.
  • Mattress: not too old and soft, not too hard and nonconforming; helps control motion. (see The Right Mattress )
  • Pillow: correct height for your size, conforms to your shape, keeps spine straight.
  • Don’t fight daytime sleepiness; nap for 30 minutes or less; earlier in the day is preferable than later.
  • Use a neti pot to restore proper health and air passage to your airways as well as reduce allergen reaction. (see Sinus Irrigation or Neti )
  • Do some yoga or easy stretching an hour before bedtime.
  • Have your kidneys, thyroid, hormone levels checked for possible imbalances.
  • Lose weight, if needed.

Mental/ Emotional TIPS

  • Meditate and/or pray daily.
  • Practice letting go of problems, allowing your “higher power” to work things out; refuse to worry.
  • Let go of offenses held against yourself and others.
  • Practice gratitude and count your blessings. (rather than sheep)
  • Hide your clock or commit to not looking at it at night. If available, switch the light level to low.
  • Don’t talk about how you “can’t sleep”; reprogram your mind to believe you can sleep peacefully.
  • Change unsatisfactory lifestyle factors: job, recreation, hobbies, weight, family patterns, routines, relationships.
  • Consider that you are worth every effort you take to help yourself be as healthy and as functional as possible.
  • Consider getting some spiritual or psychological guidance to solve problems, or at least be sure to spend some time talking with a trusted friend.
  • Use your bedroom only for sleep and lovemaking; recondition your mind for proper bedroom use.
  • If you watch TV at night, choose low-key nature or arts programs. For some, this would be best done in a chair and not in the bedroom.
  • Create a routine for sleep preparation, beginning a half-hour before bed. Include light stretching to reduce muscle and joint aches.
  • Reset your internal clock, gradually, to awaken between 6 and 7 a.m. and retire between 10 and 11 p.m.
  • In bed, calm your mind by using a mantra such as “relax”, “calm”, or “peace”.
  • Write down all your “to-do’s” and worries/concerns which may be occupying your mind; tell yourself you’ll take care of them the next day.

Chemical/ Nutritional/ Environmental TIPS

  • Take a warm Epsom salt bath with candlelight and soft scents of jasmine, lavender, rose, marjoram, or hops before bed.
  • Eat your evening meal at least 2 hours before bedtime; include enough protein to sustain blood sugar for 8 hours; enough carbohydrate to soothe the nerves.
  • Get your bed-partner to address their snoring or sleep apnea issues.
  • Eliminate allergens from the bedroom; keep it clean.
  • Do not allow pets into the bedroom.
  • Avoid sugary, caffeinated, salty, spicy, rich or fatty food and drinks anywhere near bedtime, especially.
  • Alcohol and nicotine both interfere with proper sleep even though they may initially sedate you.
  • Keep your bedroom tidy, noise-free, dark, cool.
  • Avoid exposure to electromagnetic frequencies from electronics at work and home, especially in the bedroom. Keep devices at least 3 feet from you.
  • Find out if a medication you are taking may have stimulant effects on metabolism or the nervous system. Ask about alternatives.
  • Five to ten minutes of deep, easy breathing can raise natural melatonin by 500%.
  • There are many helpful herbs, homeopathic remedies, and nutritional supplements to help sleep; consult a knowledgeable practitioner for help in choosing them.
  • Get exposure to sunlight to stimulate the pineal gland, earlier in the day, while avoiding too much light later in the day, especially electronic light/screen light.
  • Most sleep-inducing drugs create dependence and have toxic side effects.