Sleep is one of the most important activities we can do each day. Yet, for many of us, there are times when sleep is elusive, just out of reach, either because we have difficulty falling asleep or staying asleep, tossing and turning or restless. Fortunately, there are simple techniques that we can incorporate in a daily routine to promote sleep.
While home remedies, habits and the set up of our bedrooms can be useful for promoting sleep, if you or someone you know as persistent insomnia, it is important to see your healthcare provider, as some serious conditions can affect sleep and it is important to rule out any complicating factors. For example, if someone has sleep apnea, a condition or situation where a person actually repeatedly stops breathing during the night, and the multiple occasions of breathlessness actually cause wakefulness. Someone with sleep apnea may rise in the morning feeling as though they haven’t had any sleep at all—even after lying in bed all night—due to the incessant periods of loss of breath that jars a person awake. Being overweight is one of the risk factors that can exacerbate sleep apnea.
If you (or your healthcare provider) has ruled out any underlying conditions that may be leading to your inability to count sheep, and you’re wary of sleeping pills, start shifting some habits to get a good night sleep.
First, if you have nagging problems with sleep, keeping a sleep diary can clue you in to the patterns that are helpful—or not. Particularly when you are trying to uncover the reasons why you have trouble staying under the covers, and when you are trying to figure out what works for you, a sleep diary can be a valuable tool.
Then, you can incorporate habits, and track them in your sleep diary. Make your bedroom a haven or refuge, and not a place to work or watch tv, so that when you go to bed, your body associates the environment with sleep. Darkness is an important promoter of sleep. Not only because we associate darkness with sleep, but because our bodies actually produce melatonin, a hormone that promotes sleep, in the presence of darkness. If you have a lot of ambient light from streetlights outside your window, or you have a job that requires you to get more sleep during daylight hours, you can try window shades or curtains that block out light. A sleep mask or eye mask is a powerful tool to induce darkness. While there are cheap nylon eyecovers flight attendants pass out on international flights, softer ones can be easily found. Some eye covers may even be filled with buckwheat and lavender to promote relaxation of the muscles around the eyes.
Speaking of lavender, the smell of lavender, in a spray, essential oil, diffuser or aromatic pillow can create a soothing environment to promote sleep. Beware of falling asleep to the romantic glow of scented candles, though. An unattended candle can start a larger fire if something like a curtain or sheet is caught aflame. Fields of lavender abound around the central coast, and dried lavender in a vase or flowers in a bowl can create a wafting scent throughout the room. Pick some up at the farmers market. Lavender grows easily in the seaside Carpinteria clime, and you may even have some growing in your yard.
Chamomile is another floral sleep promoter, because it encourages relaxation. Sometimes stress is a powerful hindrance to sleep. It’s another herb that fares well in a garden, or even kitchen pots. Chamomile tea is more than a folk remedy; without being a sedative, it is soothing and comforting.
If you have trouble falling asleep, a popular drink to avoid, or reconsider your relationship with, is coffee. Even if you think you’re one of those people who can drink a cup of coffee and sleep like a baby, caffeine interferes with the deeper, restorative stages of sleep, something shown repeatedly in research studies. Try making the day’s final cup of coffee, Red Bull, or caffeine-laden soda pop (or even caffeinated green or black tea) earlier in the day, or think about reducing your caffeine intake. Teeccino is an herbal coffee alternative (with no caffeine) produced by a local Santa Barbara-based company that can satisfy cravings for a hot savory robust drink. Since getting a good night’s sleep sets the tone for the rest of the day, forgo the afternoon cup of joe, turn out the lights, turn off the tv, and try counting sheep.
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