Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.
Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.
But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:
1. Essential Oils:
- Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
- Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
- Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
- Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
- Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.
2. Food/Herbs and Supplements:
- Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
- Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
- Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
- Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.
3. Surroundings:
- Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
- Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
- Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
- The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
- Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.
With a number of options available — including white, pink and brown noise— what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:
- Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
- White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
- Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.