In the equation for healthy living the recommendations usually
include eating a healthy balanced diet, drinking plenty of water,
exercise and getting a good night's sleep. These are general
guidelines and what they mean can vary though from person to
person. For example, every person needs a different amount of
sleep, so what is a sufficient amount of sleep for one person may
not be enough for another. You might even need different amounts
of sleep on different nights depending on what's going on in your
life. The quality of your sleep is also an important factor. Your
quality of sleep determines how refreshed you feel when you wake
up in the morning, and how much energy you have during the day.
The best way to determine how much sleep you need is to listen to
your body. Pick a time when you don't have to be up at a certain
time and experiment with waking up naturally instead of setting
an alarm clock. See what time you wake up and how many hours you
slept. Check in with how you feel with that amount of sleep, then
Sleep Deprivation and Insomnia
But what about for those who have trouble going to sleep or
staying asleep. According to a study published in "USA Today"
only 26% of Americans claim to get a good nights sleep only a few
days a month and 24% of those surveyed claim to get a good nights
sleep only a few days a week. Many sources report that Americans
are sleep-deprived and lacking in daily energy. Most of those
Americans reach for coffee in the morning and energy drinks in
the afternoon. That of course leads to the energy crash that
happens in the late afternoon or evening.
Natural Solutions To Help With Sleep
Here are some natural solutions that can help if you have
insomnia or other sleep problems:
1. Train for Bedtime
Start training your body as to when it is time to sleep and when
it is time to get up. Pick the same time each day to awaken and
avoid naps during the day. Establish a nighttime routine that
cues your body to get ready for sleep. Begin dimming the lights
at least an hour before bedtime, put away all work and conflict
situations. If you have things you are worried about, make a list
and put it away in your calendar or day planner to deal with the
next day. Instead engage in something calming such as meditation,
deep breathing exercises, imagery, listening to soothing music,
or taking a relaxing bath.
There are herbs that can help some people with sleep problems.
Valerian root and chamomile are two of these. Try incorporating
slowly sipping a cup of Chamomile tea into your routine of
relaxing before bedtime.
Regular exercise can help with sleep problems. Do not include
this in your bedtime routine however as it can also act as a
stimulant. Exercise should be done at least 3 hours prior to your
bedtime routine. Yoga and Tai Chi are good practices that have
been found to be helpful with sleep problems.
4. Watch What You Eat
Eating a late meal or heavy snack before going to bed can
activate your digestive system and keep you from being able to go
to sleep. On the other hand, going to bed hungry can also prevent
sleep. A light bedtime snack of complex carbohydrate or dairy
foods like cereal and milk can be OK for some people.
5. Algae and Probiotics
Adding some probiotics and bluegreen algae to your nightly
regimen can really help you recharge while you sleep. 1-2
capsules before bed of algae with the cell wall removed, which is the heart of the
algae, relaxes the brain and allows you to
get a peaceful night's rest. Adding 2-4 capsules of bifidus to
your evening regimen can help ensure a restful sleep so you wake
rested and confident. While digestive enzymes certainly help us
digest our food, on a metaphysical level, they can also help us
digest and "work through" the knotty problems of the day. If
you're facing a difficult situation or problem and need some
solutions, take 2-4 enzymes before bed. Chances are that you will
awaken with the needed solution!