More Sleep!!!

Our body and brain require a good night’s rest to restore them to normal function and prepare for the next day’s demands.

People in different stages of life require different amounts of sleep each night. But what happens when your sleep is disrupted? And what are some of the main causes of sleep issues?

Nowadays, we have far more access to information and inter-connectivity, but with that brings an increased use of screens. Blue light from screens has detrimental effects on our sleep cycle, from reducing important sleep hormones to activating brain waves that oppose sleep.  Medical reasons for insomnia can vary from medication side effects to anxiety disorders, or most commonly, stress will affect sleep onset and quality.

Sadly, many people default to taking a substance to get to sleep rather than changing their sleep habits or hygiene. One of the remedies insomniacs turn to is over-the-counter Melatonin. It’s true that Melatonin is considered a natural sleep aid and, in many cases, can be highly effective, but it is relatively high on the list of abused sleep aids.

Melatonin is a hormone that your body makes in the pineal gland in the brain and when we are young, we make plenty of it, but as we age, its production decreases along with its fellow regenerative hormones.  Our body makes just the right amount at the right time of day to entice your brain to sleep, but much of the over-the-counter products are far too strong and used incorrectly.

In short, let nature take its course and allow your body to do its job:

In short, let nature take its course and allow your body to do its job:

1. Avoid screens AT LEAST the hour before bed (ie. NO TVs in the bedroom)
2. Read a paper book before bed to help your brain disconnect from the day
3. Try a gentle sleepy tea with chamomile or lavender.
4. For physical tension, try an Epsom salt bath (3+ cups Epsom/ bath) before bed.
5. Do not allow animals to sleep in your bed/ bedroom (dander/ hair, motion, noise disruption)
6. Emphasize healthy, balanced meals throughout the day to provide fuel for your body to work overnight.
7. Dim the lights toward evening. Keep the bedroom dark, cool and appropriate noise level (white or no noise)
8. If you are a shift worker and require the use of melatonin, start minimally with 0.5 mg and work up from there.

Encourage children into a bedtime routine: a favorite book is “Goodnight Moon”. Younger children require 10-12 hours of sleep overnight.