On a typical day in the United States, there are millions of people who wake up feeling exhausted because they didn’t get a good nights’ sleep. Getting adequate rest is becoming more difficult because of technology and the fast pace of our every day lives.
Fatigue caused by sleeping difficulties is becoming one of America’s top health problems. Researchers say lack of sleep can lead to health problems ranging from blood sugar and blood pressure issues, to increased levels of stress hormones in the body, to weight gain and even to shorter lifespan.
Tranquilizers and sleep aids, although frequently prescribed, are not a solution to curtail that problem. Drugs like this are highly addictive and can increase stress during the day. Although they may knock you out, your body still doesn’t get the deep, peaceful sleep cycles it needs, and you may still wake up feeling tired, sluggish and un-rested. The next time you experience difficulty sleeping, try the following tips to assist you with getting a good night’s slumber.
11 tips to naturally enhance the quality of your sleep:
Tip #1: Give yourself a morning and nightly massage with coconut oil, almond oil, sesame oil or olive oil. Feel your body become stimulated and receptive as you massage the muscles. Before bed, this will help you fall into a deep slumber.
Tip #2: Exercise during the day. It doesn’t have to be intense exercise, but if you take a walk, do yoga, or use a stepper or treadmill for even 20 minutes, you will find it much easier to fall asleep at night.
Tip #3: Sip water throughout the day. I recommend 4 -6 ounces of warm or room temperature water to stay hydrated. This will also help your body flush out toxins.
Tip #4: Avoid eating too many heavy, sweet, sour or salty foods. Instead, balance the flavors on your plate and don’t eat too much food. Overeating will interfere with your ability to fall and stay asleep.
Tip #5: Eat a light meal at night. Especially as we move through the summertime, keeping things light will help your body come to rest easier. Try putting a little fresh ginger or black pepper on your food for a flavor bonus.
Tip #6: Drink tea such as chamomile, lavender or ashawaganda in the evening. This is a nice and gentle way to help prepare your mind and body to get ready for bed.
Tip #7: Drink a glass of warm almond milk with a dash of nutmeg, this is the spice that helps with insomnia. This is a phenomenal and natural way to fall asleep faster and stay asleep all night long.
Tip #8: Keep the pressures of the day away from your sleep area. Remove any electronics (including your phone) from your bedroom. The goal is to make this room a comfortable, warm, loving and intimate space where your body feels nurtured.
Tip #9: Avoid watching suspense movies, dramas or violent movies before bedtime. Turn off the TV at least 15 minutes before you go to bed.
Tip #10: Draw a warm bath as you prepare for bedtime. Put a little lavender essential oil in the tub, and let your muscles melt into the warm water and the scent of the lavender relax your mind.
Tip #11: As you lay in bed, do this relaxing exercise: mentally scan your body from the crown of your head down to the bottom of your feet. Now imagine that all your muscles are relaxing deeply and sinking into the mattress, as if you are floating on a cloud.
What bedtime routines do you have to help yourself fall asleep? Leave a comment in the area below to share your best tips.
Wishing peace to your mind, wellness to your body and tranquility to your spirit!
Rochel Marie Lawson, RN,AHP,CMS
The Queen of Feeling Fabulous
Host of “Blissful Living”
Author of : “Intro to Holistic Health, Ayurveda Style”
Co Author of: “Answering The Call, ” “Rapid Change For Heart Centered Women” and “The Live Sassy Formula”