Millions of Americans have difficulty sleeping, in fact 75% of Americans report insomnia. The National Sleep Foundation states that sleep is vital to health, and reports that diseases can arise when people are deprived of adequate sleep. They recommend seven to nine hours a night for adults and suggest that a regular bedtime and waking be maintained.
Reduce light
According to Rubin Naiman of the Circadian Health Associates and author of the book "Healing Night" sleep is disturbed by light which upsets the natural circadian rhythms that are necessary for good sleep. Turning off the television or dimming the lights for one hour before sleep creates an indoor twilight, mimicking the natural way the days ends with reduced light. This sets the cycle in the body to prepare for sleep. The National Sleep Foundation recommends eye masks to reduce light from windows at night.
Reduce room temperature
Because the body wakes when it becomes warm, sleeping in a cool room induces good sleep, according to Dr. Naiman. "Sleep is linked to a decrease in body temperature," he states. Dreaming occurs when the body temperature is at its coolest, so in order to sink into the dreaming part of the night, maintain a cool temperature in the bedroom. Researchers at the New York Hospital/Cornell Medical Center in White Plains, New York found that body temperature is lowest from four to five in the morning.
Herb teas
Research has shown that many herb teas help to relax and prepare the body for sleep. Teas and tinctures used for centuries to induce sleep include lemon balm, lavender, valerian, and passiflora. Use these teas alone or in combination to relax. Place herb pillows stuffed with fresh herbs by the bedside for aromatherapy as well. Valerian has been shown to be particularly useful for short term sleep problems.
Warm bath
Researchers at the New York Hospital/Cornell Medical Center in White Plains, New York suggest a hot bath 90 minutes before sleep. After bathing, the body temperature drops, inducing sleepiness. Add herbal tinctures, such as lavender, to the bath for additional relaxation.
Quiet
Noise interrupts sleep. For those with noisy bedrooms, the National Sleep Foundations recommends ear plugs.
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