We all go through sleepless nights when we are excited and stimulated physically, emotionally, or mentally and when the brain is highly aroused and racing with negative thoughts, anxiety, and worries. We either toss and turn in bed or stare blankly at the ceiling, coaxing ourselves to sleep. The more anxious we are, the less likely we fall asleep. Sleep disorders have become common conditions, getting worse with age. Though insomnia is not a life-threatening problem, it can be quite devastating to those who experience it, leading to fatigue, poor physical and mental performance, mental confusion, depression, and possibly cancer.
To overcome insomnia and restless sleep, we require lifestyle modifications. These include diet changes, environment improvement, regular activity, and relaxation techniques, which lead to sweet dreams. You may want to ask, “What has diet to do with sleep?”
Certain foods or drinks interfere with your sleep cycle. I am quite certain many of us have experienced a sleepless night due to a late cup of coffee or tea though not everyone has the same reaction to caffeine. So the first proscription is to avoid caffeine, alcohol, and sugar (sugar makes children hyperactive) before bedtime. Caffeine is a stimulator and diuretic, compelling you to void frequently at night. While some foods and nutrient deficiencies can prompt restlessness and insomnia, others induce healthy sleep.
Tryptophan is an essential amino acid that is available in milk, eggs, cheese, soybeans and its products, legumes, and meat (turkey in particular). The nutrient is a precursor of the hormone serotonin, which influences sleep. However, mixing many proteins of different sources does not necessarily produce the desired effect. Eating too much protein causes tryptophan to build muscles instead of make serotonin. Therefore, one helping of a tryptophan-rich food is sufficient for dinner.
Low calcium and magnesium levels can lead to sleep loss, according to Jane Guiltinan, ND, director of the Bastyr Women’s Wellness Center, Seattle. Sleep can be disturbed by muscle cramps due to calcium deficiency. Magnesium insufficiency leads to restless legs syndrome (RLS), causing fidgeting and sleeplessness. German researchers recommend 300mg of magnesium to improve RLS and sleep. Dietary calcium and magnesium intake should be increased by eating dairy products, dark leafy greens, nuts, and seeds. Guiltinan recommends the supplement of 1,200mg of calcium and 300mg of magnesium. They are absorbed better when divided in two doses (morning and bedtime). Calcium uptake is improved at night.
The more known herbs for inducing slumber are valerian, Valerian officinalis, chamomile, Matricaria recutita and Chamaemelum nobile, kava, Piper methysticum, and passion flower, Passiflora incarnata. Their effect only lasts four hours, but they calm anxiety and tension to improve sleep. Most of them work better when taken regularly before bedtime.
Your bedroom should be comfortable and soothing to the nerves with minimum furniture and mess, having calming colors. According to the ancient Chinese art of Feng shui, nothing in the bedroom should remind you of work, excitement, or activity. No stimuli such as a computer, television, or exercise equipment should be around. If you have no choice but to have them in the room, hide them behind a screen. The bedroom should be night dark during sleep for serotonin to convert into melatonin, the sleeping hormone.
Waking up should be gradual and smooth as it influences sleep quality. Light should enter the room progressively and not suddenly flood the room; neither should you be awakened by the drilling sound of an alarm clock. Why should you be bullied to wake up? Your rising should be smooth to keep your mood calm all day. Light therapy enhances sleep. It is important to fill your eyes with the lights of dawn and twilight. The sun sets gently; so should you and the sun rises progressively; so should you.
Try yoga to improve sleep and reduce stress. Inversion poses, like Legs Up the Wall pose, help sleep. For this pose, put a bolster or two folded blankets three inches away the wall. Lie on the support with hips against the wall and legs on one side. Lift legs slowly one at a time against the wall until lined up with your hips; your lower back and ribs should be on the bolster; and your head and shoulders on the floor with fore-arms along head and palms facing up towards. Keep your legs extended along the wall with eyes closed for 5 to 10 minutes. Come down gently by pushing the wall with both feet. Other poses are Downward Facing Dog and Bridge Pose before bedtime to reduce middle of the night arousals. Inversion poses also balance hormone levels, calm the brain, and lower blood pressure.
The evening should be time to prepare for bed. Complicated physical or mental chores should be avoided. All activities should be stopped at least an hour before bedtime. That hour should be dedicated to unwinding like lounging with a cup of chamomile or valerian, reading a book, doing a crossword puzzle, or watching a nonviolent, relaxing television program or movie. Take a lukewarm bath with two cups of Epsom salt; it contains magnesium to relax body tension.
Rather than rushing to swallow sleeping pills or tossing and turning in search of sleep, try these natural approaches. They are your key to sweet slumber. Sshh… Good night!
— Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.
