Nutrition and exercise are two things always mentioned for good health. Added to this is proper rest and sleep. The restorative benefits of sleep are crucial for the healthy functioning of the body, yet we sleep 20 percent less than we did 100 years ago. Impaired or deficient amounts of sleep can cause many far-reaching, long-lasting health problems, such as: dramatically weaken the immune system, accelerate tumor growth, cause pre-diabetic states, and impair physical and mental performance and problem solving skills. Poor sleep can increase stress related disorders like heart disease, stomach ulcers, constipation, and mood disorders like depression. Sleep deprived people are also 27 percent more likely to become overweight or obese. Furthermore, when your circadian rhythm is disrupted, your body produces less melatonin. Sleep deprivation prematurely ages you by interfering with growth hormone production that is normally released by the pituitary gland during deep sleep.

It seems restful sleep should be an easy and enjoyable thing to do but with more than 30 percent in the U.S. battling insomnia, rest is alluding many people. In fact, more than 70 million American suffer from some form of sleep disorder, with 60 percent of those having a chronic disorder. Clearly, Americans need sleep! Approximately 10 million people in the U.S. take prescription sleep aids, and over the counter and herbal supplement sleep aids accounted for $604 million in sales at the close of 2008, with a 2009 projected growth to $760 million in sales by 2013. Rather than resorting to drugs and synthetic supplements that can be a money drain and possibly cause further health problems, first try promoting restful sleep using natural techniques.

The body’s natural production of melatonin should be sufficient for most people, barring some deficiency or disorder. Therefore, coax and encourage your body to release its own melatonin before ingesting a melatonin supplement. We can stimulate our melatonin with a few simple habits and practices. For starters, give your body sleep cues by having a standard bedtime; this will program your body’s circadian rhythm. Even if you are not ready to sleep, practice going to bed at the same time each night, if even to read by dim light. Avoid bright lights prior to and while preparing for bed because light can inhibit the production of melatonin and therefore, interfere with sleep.

Eat a high protein snack several hours before going to bed as this can provide L-tryptophan. Eating a small piece of fruit with a high protein snack can help the tryptophan cross your blood-brain barrier. Stop all work or business at least 1 to 2 hours before bed so your mind has a chance to unwind. However, unwinding by watching television or a movie, or playing a video or internet game is not advised within 2 hours of bedtime because they are too stimulating. Going to bed earlier is usually better for your health because the body, particularly the adrenal system, does a majority of its recharging between the hours of 11 p.m. and 1 a.m. The gallbladder dumps toxins during this same time period. Of course, every body has its own circadian rhythm, or your circadian rhythm can be reset if you work a night shift. Therefore, this is just a general guideline and we should each listen to our own bodies.

Regardless of when you go to bed, keep it at the same time as mentioned above. Establishing a bedtime routine can help get you in the frame of mind for sleep, especially in those times when you are feeling more awake than you wish. Meditation, deep breathing, aromatherapy, a hot bath, a cup of tea, giving or receiving a massage with your partner and journaling are all examples of bedtime routines. Ideally, don’t drink any fluids 2 hours before going to bed to reduce the need to get up to use the bathroom, and go to the bathroom right before going to bed. Also, avoid eating snacks just before bedtime, especially grains and sugars. Wear socks to bed because feet have the poorest circulation and can often feel cold before rest. Also, reserve your bed for sleeping and not for watching TV or work.

Keep the temperature in your bedroom no higher than 70 degrees F. Studies show that the optimal temperature range conducive to restful sleep is between 60 to 68 degrees F. Warmer or cooler temperatures can cause restless sleep. Check your bedroom for electro-magnetic fields (EMFs). Nearly any electrical and battery operated device, including an alarm clock and cell phone, emit EMFs, so it is advisable to keep all such devices away from your bedside table and be kept at least 3 feet away. If you’re really serious about investigating the EMF levels in your home, you can buy a gauss meter online from anywhere from $50 to $200. Avoid using loud alarm clocks; it is very stressful for the body to be jolted awake. In time, adjusting your lifestyle, bedtime preparation routines and sleep patterns may eliminate your need for any alarm in order to naturally wake up at the same time every day. Prior to this, an alternative alarm clock, such as a Zen clock or Sun Alarm™, may be helpful.

Daily lifestyle choices greatly affect our sleep patterns, probably more than we care to realize. Reducing or avoiding as many drugs as possible is a great step to enhancing restful, healthy sleep. This includes over the counter and prescription medications. Avoid caffeine, alcohol and foods you may be sensitive to, such as sugar, grains and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems. Lose excess weight because being overweight increases your risk for sleep apnea. Exercise about 5 hours before bedtime. Your body temperature will rise during the workout, leading to a corresponding fall 5 to 6 hours later, making it easier to sleep.

Go ahead and try some or all of these techniques and see for yourself if it helps promote more restful sleep in a natural way. If not, you may wish to have some blood work done to make sure there are no prevailing conditions inhibiting your slumber.

By Angela S. Hoover, Editor