By: Rachel Bright, ND – June 13, 2019
I can’t sleep!” I hear this a lot in our practice. Most of you know by now that a deep sleep can stave off a myriad of chronic diseases, aids in weight loss, supports detoxification and your immune system, decreases your risk from neuro-degenerative diseases such as Alzheimer’s, ALS and so forth. So, what are the practical steps you can take on your own to enhance your sleep? (If you are still unable to maintain a steady state of sleep after implementing my suggestions, consult with a natural health care practitioner or contact our office as it could be mineral deficiencies, adrenal issues and etc). Below are my top suggestions:
Make your room your sanctuary – remove electronic devices (TVs, cell phones), add in spider plants (they help soak up toxins in the room and increase oxygen in the air). The bedroom is really just for sleep, relaxation and romantic time.
Purchase blackout shades – if that isn’t an option, buy a sleep mask. My favorite one is the Unimi 3D Eye Mask: Unimi 3D Eye Mask for Sleep
Ditch the blue light– blue light is emitted from all electronic devices and disrupts the body’s melatonin production (a hormone that helps promote deep sleep). I usually put my phone away at least an hour before bedtime. If you need to be on your phone or computer, purchase a set of blue-blocking glasses. Ideally, though pick up a magazine or book and help your body settle into relaxation for a good rest. Here’s an inexpensive pair: Gamma Blocking Eyewear
Relax and unwind – the body doesn’t just go into sleep mode with the snap of a finger. It needs to have some time to wind down. After dinner you might try watching an uplifting program, read a book, listen to soft music, dim the lights – prepare your body for relaxation.
Eat lightly – going to bed on a full stomach is NOT the approach for optimal sleep. In fact, this is the time when the body is actually detoxifying and digesting material from the entire day. Seriously – it’s the best time for fat burning too! Suggestions: eat a small snack, if you find you need the additional blood sugar support. This snack is different for every person. The best rule of thumb: absolutely zero caffeine products (no chocolate, coffee, green or black tea). Sticking to plant proteins and/or a glass of warm milk (if no lactose sensitivity) are shown to help blood sugar levels and sleep.
