Merriam-Webster’s online dictionary defines Insomnia as “prolonged and usually abnormal inability to get enough sleep.” Interestingly, the National Sleep Foundation reports that “Forty-eight percent of Americans report insomnia occasionally, while 22 percent experience insomnia every or almost every night.” The market offers a wide variety of sleeping pills to help with insomnia, but these may trigger multiple negative side effects. So what can you do to naturally win the fight against your restless nights?
Following are the top 4 ways to get a more restful night’s sleep:
1. Take time to unwind
Start about 45 minutes before bedtime: turn off computers, cell phones, bright lights, and RELAX! This will send signals to your brain that it is time for bed and help your body prep for sleep. Another great way to unwind is to sip a natural herbal tea, which will have a calming effect on the body and mind. Try African Sunrise™ Rooibos Tea. This antioxidant-rich tea can also help with irritability, mild depression, nervous tension, nausea and constipation.
2. Try Melatonin Night Cream™
What is Melatonin? It is a hormone made by the pineal gland, a small gland in the brain. Melatonin helps control your sleep and wake cycles. Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables. Your body has its own internal clock that controls your natural cycle of sleeping and waking hours. In part, your body clock controls how much melatonin your body makes. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the night, and then drop in the early morning hours. Light affects how much melatonin your body produces. During the shorter days of the winter months, your body may produce melatonin either earlier or later in the day than usual. Start by applying ¼ tsp of cream to your face or neck 45 minutes to 1 hour before bedtime.
3. Live a healthy lifestyle
Try eliminating caffeine from your diet completely. This will help get your body back to it’s natural sleep and wake cycle. Engage in daily breathing exercises, as well as 30 minutes of aerobic exercise 5 days a week. This is especially important if you lead a sedentary lifestyle. Vigorous exercise fatigues the muscles causing your body to crave that rest it needs, and in turn, get better sleep. Foods also play a big part in getting restful sleep. Low blood sugar levels in the middle of the night can cause unrest, so it’s important to eat a low-glycemic dinner rich in protein and healthy fats.
4. Get Enough Calcium
William Sears M.D., wrote on his website, “The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.” Foods that are rich in Calcium include: milk, yogurt, cheese, kale, broccoli, red kidney beans, almonds and brazil nuts. In addition to these calcium-rich foods, whole food calcium supplements are also available at a reasonable cost.