Trouble getting enough sleep? Circadian Rhythm out of sync? Suffering from insomnia? Do any of these sound like you? Looking for natural ways to recharge and reset?
Are you getting enough quality sleep? 8 hours is the recommended amount of sleep needed for a healthy adult to function properly. However, did you know that science has proven that the more sleep you get before midnight, the better. That’s because the sleep you get before midnight is more likely to be deeper, restorative non-REM sleep. Getting to bed earlier will allow you to get more restful sleep. Our bodies naturally respond to light and dark. When the sun goes down our bodies naturally start to produce melatonin, wind down and tell our brains to seek rest. When the sun comes up our bodies begin to produce cortisol which tells the body to wake up, be alert and productive. With the invention of artificial light, our bodies have been tricked into thinking it is daylight, when it is actually dark outside, boosting cortisol and reducing the production of melatonin, making it much harder to get restful sleep. These artificial sources of light; cell phones, computers, tablets, and TVs, can emit more cortisol stimulating light rays than the actual sun…yikes!! Knowing that these devices can suppress the production of the sleep inducing hormone melatonin, makes playing on your phone just before bed a bad idea that is bound to lead to insomnia or at the very least, less restful sleep. Just an FYI…humans aren’t meant to be nocturnal creatures. We are actually diurnal, and meant to be awake during the day. None of us are actually “night people,” technology and artificial light have made us this way.
So, how do we reset our internal clocks? Studies show that going camping for just one week, in nature, without any electronic devices can and has successfully turned “night owls’ into “early birds.” It’s a relaxing and wonderful way to reset your body and improve your sleep schedule and overall health.
Additionally, you can use essential oils such as, Tranquil, Rutavala, Lavender, Cedarwood, or StressAway by Young Living in a massage on the feet and crown of your head to help prepare you for a good night’s sleep. Try drinking some warm almond, cashew, or coconut milk then sprinkle with ground nutmeg, cinnamon and cardamom to help support healthy digestion and restful sleep. Another option would be to turn off electronic devices an hour before bedtime to give your body time to wind down and prepare to rest. And, if you’re really feeling adventurous, try an electricity-free weekend at home. Using only candlelight to light the house and turn off all electronic devices.
The easiest way to start implementing these changes to improve our sleep is through gradual modification. Try going to bed 30 minutes early for the first week. By week two move that back another 30 minutes. Make it a goal to be in bed between 9:00 and 9:30pm and asleep by 10:00pm. Your body will thank you!