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Sleep, Glorious Sleep
By Barbara Badolati-Cini
Are you waking up at 4 a.m.? Finding that your sleep patterns are changing as you get older? Do you have difficulty falling asleep when you have so much on your mind? Personally, I’d have to answer “Yes” to all of the above. And apparently I am not alone. Surveys show that nearly 50 percent of Americans lose sleep on a regular basis!
I have always loved sleeping. As a toddler, I would even put myself down for an afternoon nap. To this day, my mother (and husband too) can detect if I am sleep deprived. After all, too little sleep decreases memory, performance, concentration, and creativity, while increasing irritability and potential injury. Not getting enough sleep affects our overall enjoyment of life and can lead to other problems such as stomach upset or headaches.
So, when I do have difficulty falling asleep, or being able to sleep enough, I use natural methods which have proven effective for many years. Hopefully, they will help you as well.
Your Bedroom, Your Sanctuary—create your bedroom as a place for comfort, relaxation and sleep. This could be having a comfortable mattress and bedding, setting a pleasant temperature, making certain you’ll be undisturbed (which includes no TV), or performing a ritual such as praying or meditating. Years ago I invested in a down comforter, which has been the ultimate sleeping pleasure for me.
Same Place, Same Time—having a regular sleep/wake schedule is necessary for developing sound sleep. Determine how much sleep you need and your best sleep pattern. Honor yourself by giving yourself what you need and stay consistent as much as possible. I am an “eight-hour a night girl.” I’ve learned that if I go to bed before 11:00 p.m. I toss and turn, and that if I have to rise before 6:30-7:00, I am tired throughout the day. This is my healthiest sleep pattern. What is yours?
Move A Little, Sleep More—research shows that physical activity helps induce sleep. In fact, three 45-minute aerobic sessions (walking, biking, dancing, etc.) can increase your sleep by one-third! Also, yoga or stretching is a wonderful way to unwind the mind and relax the body—a perfect precursor before bed.
Leave It All Behind—tell yourself that “bed-time” is time for sleep. Write down all of your thoughts or “to do” list a few hours before bed. Avoid caffeine, alcohol or nicotine several hours before bed. Unwind with some soft music, a bath or pleasure reading.
Assist The Snooze—There are so many helpful tools which promote peaceful sleep. Learn and practice relaxation techniques, try an eye pillow scented with lavender, brew a cup of valerian root tea or, when you lay down, repeat the words, “white chestnut” over and over again. White Chestnut contains the plant essence which calms the mind of unpleasant thoughts or worries. Just saying “white chestnut” promotes similar benefits as the actual homeopathic remedy. |
I encourage you to create your own personal sleep enhancement collection—whether it is a guided relaxation tape, an evening ritual or keeping an amethyst crystal on your nightstand. Then sleep in peace, and wake with joy! n
Barbara Badolati-Cini, B.S. is a holistic health educator and the creator of the CD, Sleep In Peace, Wake With Joy. Contact her at (616) 850-8807 or visit www.aliveandwellbarb.com. |
