Sleep Health

A great number of Americans today report problems falling asleep or staying asleep. Nightly rest is extremely important for every human body in order to rest and recharge its energy. Restful sleep is critical to an overall healthy lifestyle and can help: strengthen metabolism, strenghten and aid the immune system, heal wounds and illnesses, promote healthy body growth, and improve working memory. A variety of nutrients naturally calm the brain in order to allow the body to achieve a more restful nights sleep. It is extremely important to be able to fall asleep and sleep soundly throughout the night . . .

Read More

Suggestions for Improving Your Sleep

SLEEP ENVIRONMENT:

  1. Sleep in a comfortable firm bed.
  2. Have a comfortable pillow that is less than one year old.
  3. Have clean linens.
  4. Make sure the bedroom is dark.
  5. Do not have the clock visible during the night.
  6. Do not turn on TV’s or stereos in the bedroom.
  7. The bed should only be used for sleep and sex – not work, eating, drinking, or writing.
  8. Make sure the bedroom is quiet and eliminate sources of noise. Close the bedroom door, wear ear plugs if needed, and use low level white noise (like a fan).
  9. Keep the bedroom cool at 68-72 degrees. Do not overdress.

HEALTHY HABITS DURING THE DAY:

  1. Avoid caffeine, especially after 12 noon (coffee, tea, soda, chocolate).
  2. Exercise regularly. It is best to do aerobic exercise (running, bicycling, swimming) in the morning or before 3:00 PM, or light walking in the evening.
  3. Eat a healthy and balanced diet at a stable and routine time for meals.
  4. Avoid napping. If you do nap, limit the nap to 15 minutes. The less naps you have during the day, the more you will be able to sleep at night.
  5. Allow a period of time away from sleep time to reflect on the day. Allow this reflection before getting into bed.
  6. Maintain a stable bedtime and wake time.
  7. Include an activity of enjoyment each day.

PREPARING YOURSELF FOR BED:

  1. Allow an hour to wind down, decrease activity, lower the lights, and relax.
  2. Develop a bedtime ritual that induces sleep: Check the doors, turn off the lights, take a hot bath, etc.
  3. Limit drinking liquids after 7:00 PM.
  4. Avoid drinking alcohol in the evening (alcohol disrupts your sleep).
  5. Avoid using a computer just prior to bedtime.
  6. Write troubling thoughts in a journal or on a list.
  7. If you have trouble settling down, can wear Motion Sickness Bands or Sea Bands, these are bands you wear on your wrist that have acupuncture beads.
  8. Go to bed when you are sleepy. Go to another room and remain awake doing boring activities. Return to bed when you are sleepy.

Nutrients Here are several nutrients that naturally enhance healthy sleep. These include glycine, taurine, rhodiola, Melatonin and Phosphatidylcholine. Glycine and taurine are amino acids that act as inhibitory neurotransmitters. Simply defined, inhibitory neurotransmitters serve as brakes for the body’s electrical impulses. This has a calming effect on the brain, making it easier to fall asleep. Rhodiola is an herb that helps the body adapt to and resist physical, chemical, and environmental stress. People who have trouble falling asleep often are prone to stress. Rhodiola can reduce stress, helping people have more restful sleep. The Bevko product Calmatrin contains these three nutrients. Melaserine is a Bevko product that contains melatonin. Melatonin is a hormone released by the brain that is involved in regulating our biological “clock”. It is released in response to darkness, and its production is inhibited by light-- Melatonin basically lets the body know when it is time for sleep. Melatonin supplementation is often recommended to promote the falling-asleep process in both men and women, but it can be especially helpful for menopausal women. Phosphatidylcholine is a main component of sphingomyelin, the protective coating for all of your nerves. It also contains choline, which is critical to the production of the most abundant neurotransmitter in your body, acetylcholine. Phosphatidylcholine plays an important role in maintaining healthy nerve cells, which translates to healthy sleep.