Getting adequate sleep is critical for well-being. Getting 7-8 hours of sleep per night is necessary for healthy brain function. Additionally, people who are sleep deprived drink more and eat more.
Did you know?
People who get less than 6 hours of sleep have less blood flow to the brain. The brain is 2% of the body’s volume but uses 20% of the blood flow. Anything that decreases blood flow to the brain decreases the brain’s ability to say “no” to something that is bad for it.
Natural strategies to help with sleep.
- The supplement melatonin has level-A scientific evidence supporting its effectiveness for helping with sleep.
- Bright light therapy in the morning can help reset melatonin levels.
- Alpha-stim devices can be helpful for anxiety, insomnia, depression, and pain.
- Eliminate things that interfere with sleep, including caffeine products, alcohol, nicotine, marijuana, and overly stimulating books (like Stephen King novels).
- If you have insomnia don’t take naps because they will interfere with your nighttime sleep.
- Exercise at least 4 hours before bedtime.
- Use your bed only for sleep and sex. Sex releases natural hormones that can be helpful for sleep.
- Meditate – it helps calm the mind.
- Don’t watch the clock.
- Maintain regular sleep patterns.
- Control the temperature and the light in your bedroom.
- Sound therapy can induce a peaceful sound; white noise can also be helpful.
- For worries, write down your thoughts and concerns along with what you can and cannot do about them.
Learn self-hypnosis for better sleep.
- Lay in bed with the lights off, focus on a spot on the ceiling and slowly count to 20, allowing your breathing to become slower and deeper.
- Close your eyes and take 3 deep breaths, then clench your fists as hard as possible and then relax them, allowing that sensation to spread throughout your body.
- Next, imagine the most wonderful place to sleep — imagine it with all of your senses.
- While holding this image, in your mind repeat a comforting prayers or phrase over and over. Your brain will get bored, and you will get sleepy.
SOURCE: Dr. Daniel Amen | Amen Clinics, Inc.
Care you will love.