Natural Sleep Tips

Today we are going to talk about a crucial component of health,

sleep! Get ready for more health secrets, here we go!

I regularly hear patients complain that they do not get

enough sleep, or that they are still tired when they get up in

the morning, perhaps indicating that they did not get quality sleep.

Just how much sleep should we be getting?

Most research has shown that the optimal level of

sound sleep a person should get a night is 8 hours.

Unfortunately, it is estimated that over the past century a

person's average nightly sleeping time has been reduced by 2

hours. Interestingly enough, many people get distracted by

things like the TV or the Internet instead of heading to bed

when they need to in order to ensure a restful night’s sleep. I

know you are on the Internet right now, but read the rest of

this article before going to bed, it will prove to be useful in

the future!

I have heard the expression "I will sleep when I am dead," used

all too often these days. Well, if you don't get quality sleep,

and enough of it, you might fulfill that old expression sooner

than you think!

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So why do we need sleep? Every human being needs

a certain number of hours of sleep each day to revive brain

cells and other body systems so they'll continue functioning

effectively. So we actually shut down the body at night to

repair both the short-term damage that has occurred during the

day, as well as some chronic health problems that our bodies are

fighting to defeat.

Our natural sleep patterns are controlled by an internal body

clock called a "circadian clock." It regulates body temperature,

hormone levels which regulate metabolism, heart rate and other

vital body functions including our immune system. If someone is

suffering chronic loss of sleep, these important functions soon

become impaired and overall health is usually affected…as is a

person's memory and mood.

How can you determine if you're suffering from sleep

deprivation? Here are a few simple questions you can ask

yourself:

o Do you yearn for naps during the day or find

yourself dozing off at inappropriate times?

o Do you feel out of sorts, anxious or groggy,

especially when you're less active?

o Are you coming down with more colds and flu symptoms

than normal?

o Do you suffer from other medical or emotional

conditions that could be keeping you awake?

o Do you take prescription or the over-the-counter

drugs which may be interfering with your sleep?

So what can you do to ensure yourself a better night’s sleep?

- Create a comfortable sleep environment, which means everything

from a firm mattress to good air circulation to absence of light

and noise.

- If noise or light bothers you, you may want to use a

sleep mask and ear plugs.

- Don't try to fall asleep on a full or

empty stomach and cut back on fluids a couple of hours before

bed.

- Get some exercise - physical activity promotes sleep. Don't

drink alcohol or caffeinated drinks, especially before bedtime

and quit any tobacco use.

- Establish a bedtime ritual – this includes going to bed at the

same time each night. Make sure that you set a specific time

when the TV and computer MUST be shut down.

- Often times it helps to take a warm shower or bath to

soothe your muscles, helping to put you into a relaxed mood for

sleep.

- Stretching before bed will help protect you from tight

muscles when you wake up.

- Lastly, don't take your troubles to bed with you. Try to resolve

your stress before going to bed. You need to sleep to repair

damage, not wrestle with unresolved stress!

Once you discover that a few extra hours of sleep are helping you

to feel more rested, relaxed, and healthy than you have in a long time,

giving up that extra hour on the Internet will have been well worth it.

Now get some sleep!!!!!

In health,

Thomas Von Ohlen, MS

Thomas Von Ohlen is a clinical nutritionist and developer of Plasma Pro software for doctors. In his 15 years in private practice he has helped thousands of people, from all over the world, achieve their health goals through education and product recommendations. His FREE newsletter is available at www.healyourbodynow.com