Rest easy: tips for a good night’s sleep
By Jersey Griggs
A good night’s sleep is an indispensable component of health. Sleep deprivation has been linked to numerous health concerns including heart disease, stroke and diabetes, and lack of sleep can take a toll on a person’s emotional well-being. Creating a healthy nighttime routine is good preparation for achieving deep sleep. Read on to learn some tips to help you fall asleep, stay asleep, and awake refreshed.
Medicinal herbs: natural stress relievers and sleep aids
Medicinal herbs* have increased in popularity over the last three decades, as more people are seeking natural remedies for their ailments. If you’re new to herbs, chamomile may be a safe place to start – it is available at any grocery store and its fresh flowers can be grown in a planter or dirt patch. A cup of chamomile tea is a mild sedative – it contains an antioxidant called apigenin, which binds to sleep-inducing receptors in the brain. And chamomile is only the beginning. There are several other herbs to work with, such as valerian, passionflower and ashwagandha, all known to be effective stress relievers and natural sleep aids.
Many ways to use essential oils
Essentials oils are an effective and well-known holistic remedy for sleep. Lavender oil is widely accepted as a natural stress-reliever, and a 2005 study conducted by professors at Wesleyan University confirmed that participants who smelled lavender essential oil before going to bed fell into a deeper sleep. To use aromatically, place a single drop of lavender oil on a pillowcase or diffuse in the bedroom. To incorporate into a relaxing bedtime routine, place a couple of drops of essential oil in a warm bath or running shower. Or, combine a tablespoon of olive oil with one drop lavender oil and one drop cedarwood oil – rub on the bottoms of your feet for a relaxing massage before bed.*
Sip a cup of golden turmeric milk
Golden Milk, also known as Turmeric Milk, is a traditional Ayurvedic remedy and a delicious way to unwind before bed. Its main spice ingredient, turmeric, contains the active component curcumin, which scientists have discovered protect mice from the effects of sleep deprivation, such as weight loss, anxious behavior, and oxidative stress. It’s also a warming and cozy alternative to a nighttime snack.
To make a cup of Golden Milk, use a blender to combine ½ teaspoon turmeric, ¼ teaspoon cinnamon powder, 1/8 teaspoon ground ginger or tiny piece fresh ginger, a pinch of black pepper, ½ teaspoon honey (optional), and 1 cup milk of choice. Transfer to the stovetop and heat until warm.*
Meditate before bed
Meditation has a growing list of health benefits, such as lowering stress and anxiety levels, increasing focus, and helping those who suffer from chronic pain or chemical dependencies. More recently, it has also been recognized as a valid sleep aid – a 2015 study conducted by the Department of Preventative Medicine at the University of Southern California reported that mindfulness meditation promotes sleep in adults suffering from insomnia and other sleep disturbances. Regardless of the studies, meditation is a soothing practice that serves as a natural transition to sleep. Practicing meditation before bed will relax the body and calm the mind, making it easier catch some zzzs.
Go screen-free before bed
Limiting screen time before bed is essential to getting a proper night’s rest. The advent of smartphone technology has caused many of us to be attached to our devices, all the while not knowing the harm they may cause. Researchers at Harvard University say that the blue light emitted from screens has a direct adverse effect on sleep – exposure to blue light suppresses melatonin, causing circadian rhythms to shift unnaturally. This means sending late-night emails or falling asleep to Netflix may be the cause of your 2 am wake-up. To get a good night’s rest, try limiting screen time by giving yourself an hour or two of screen-free time before bed.
Eat melatonin-rich foods
Eating a snack before bed can help you fall asleep and stay asleep. A 2017 Chinese study confirmed that melatonin-rich foods can help improve the efficiency of sleep. When melatonin is released in the body, it supports a healthy sleep/wake cycle by forcing cortisol levels to drop. This means eating a small snack can help regulate your circadian rhythm. Examples of melatonin-rich foods include almonds, peanuts, walnuts, cheese, and eggs. Next time you’re wide awake at bedtime or in the middle of the night, see if a spoonful of almond butter helps you get to bed.
Sleep plays a vital role in your health and should be a top priority. Incorporating any of these tips into your nighttime routine may improve your sleep quality, making you happier, healthier, and well-rested.
*Please note that herbal supplements and remedies are not regulated by the FDA, so be sure to consult a healthcare professional before starting a new herbal or health regimen.
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Green & Healthy Maine is published by TheSunriseGuide, LLC. This article originally ran in the 2019 SunriseGuide.