A night of deep and restful sleep can leave you feeling refreshed, energetic and prepared for the day ahead. Sleep is as important to your body as food and air. Your body needs this time to heal and regenerate. Sleep deprivation creates mental frustration and physical exhaustion. While different factors may contribute to insomnia, there are ways to get your body back in tune with its natural circadian rhythms.
Routine
Better sleep is possible through the implementation of a daily routine, according to the Mayo Clinic. Going to bed at the same time each night and arising at the same time each morning may help you fall asleep with greater ease. The Mayo Clinic recommends doing the same things before bedtime to send your body the signal that it's time to wind down. Lower the lights, play relaxing music and take a warm bath or shower to help set the scene for sleep. If you haven't fallen asleep within 15 to 20 minutes, get up and do something else until you truly feel tired.
Melatonin
The pineal gland in your brain produces melatonin. This hormone regulates your biological clock and initiates the sleep cycle. Synthetic melatonin is a popular supplement that can be found in drug and health food stores. The book "Natural Health, Natural Medicine," written by Dr. Andrew Weil, recommends taking melatonin for brief periods of time to aid sleep and help with jet lag. However, melatonin is a powerful supplement and should not be taken more than three months at a time, according to Weil.
Calcium and Magnesium
Weil recommends taking calcium and magnesium supplements to promote better sleep. He says this combination creates a "neuromuscular relaxant" for your nervous system and muscles. For better sleep, Weil advises taking 1,200 mg of calcium with 600 mg of magnesium at bedtime.
Cognitive Behavioral Therapy
For those who battle with insomnia, the Mayo Clinic recommends an alternative form of therapy known as CBT, or cognitive behavioral therapy. CBT involves changing the thoughts and actions that are interfering with restful sleep. How you think and act affects the way you feel physically, including your ability to sleep. CBT treatment for insomnia may involve four to eight 30-minute sessions with a sleep therapist. A CBT regimen may include relaxation training through meditation, biofeedback of brain wave frequencies, psychotherapy and stimulus control.
Considerations
Avoid caffeine in all forms in the evening. Nicotine and alcohol also can disrupt your sleep cycle. Getting regular exercise promotes restful sleep. The Mayo Clinic and Weil strongly discourage the use of prescription sleeping pills--only take them as a last resort. Visit your doctor if you continue having trouble sleeping. Don't wait until the issue becomes harmful to your health.
References
- "Natural Health, Natural Medicine"; Dr. Andrew Weil; 2002
- The Mayo Clinic: Insomnia Treatment: Cognitive Behavioral Therapy Instead of Sleeping Pills
- The Mayo Clinic: 10 Tips for Better Sleep
