Download Sleep Solutions: A Guide to Better Sleep

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Sleep Solutions: A Guide to Better Sleep
Contents
Understanding Sleep....................................................................... 2
What is sleep and how does the body do it?........................... 2
Why is sleep so important?............................................................ 2
How much sleep is enough?........................................................... 3
Sleep Solutions.................................................................................. 3
During the day...................................................................................... 3
At Bedtime............................................................................................. 4
Sleep Environment and Physical Aids....................................... 5
Recommendations specifically for children.................... 6
Supplements for Sleep.................................................................... 6
Additional Therapies...................................................................... 7
Aromatheraphy
Acupuncture
Cognitive Behavioral Therapy (CBT)
Further Recommendations........................................................... 8
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Human beings are born with an inherent need for adequate sleep. Just as breathing, drinking, and
eating are all essential for our survival, we must sleep in order for our brains and bodies to function
properly and effectively. Sleep disorders often go hand in hand with sensory issues, and can be
extremely frustrating for both parents and children alike. (Not to mention the obvious—they are also
exhausting!)
Sleep has a profound effect on our mental, emotional and physical well-being. Lack of sleep can lead
to poor health on many levels, and the amount of sleep that we get can have a dramatic impact on
overall quality of life.
What is sleep and how does our body do it?
The specifics of the sleep/wake cycle are being studied constantly, and one thing is for certain: sleep
works in a reliable cycle. The typical pattern of waking during the day and sleeping at night is based
on the body’s circadian rhythm, the approximate 24-hour internal clock that regulates the timing of
periods of wakefulness and sleepiness throughout the day.
The body’s circadian rhythm is an internal timekeeper, body temperature fluctuation mechanism and
enzyme-controlling device. It works in tandem with adenosine, a neurotransmitter that inhibits
many of the bodily processes that are associated with wakefulness. Over the course of a day (during
waking hours), adenosine builds and binds to adenosine receptors and the longer that you are awake,
the more adenosine your body accumulates. Sleepiness in the evening is the end result.
This biological process is regulated by the suprachiasmatic nucleus (SCN), which is located in the
hypothalamus of the brain. Signals from the SCN travel to the pineal gland, which inhibits the
production of the hormone melatonin during day, and increases it during night. Similar to adenosine,
the build up of melatonin in our bodies makes us feel sleepy.
Why is sleep so important?
Sleep is the time for the body to recharge, reboot and restore. Whether or not we get adequate (and
quality) sleep greatly affects our day-to-day interactions and can have a drastic impact on the ability
of children and adults to perform basic functional tasks.
Sleep can have an effect on any or all of the following essential bodily processes:
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Memory
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Blood pressure
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Concentration
Mood
Behavior
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Organ health
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Attention span
Alertness
Reasoning
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Weight
Energy levels
Motor skills
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Problem Solving
Brain development
Physical growth
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Coordination
Muscle development
Hormone levels
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Eyesight
Heart rate
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Wound healing
Metabolism
Immune response
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How much sleep is enough?
Sleep needs vary from person to person and evolve over the course of our lives. The
following are estimates for sleep needs based on a person’s age:
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Newborn babies—need the most sleep, anywhere from 16 to 18 hours a day
Babies and toddlers—generally require around 12 to 14 hours of sleep
Pre-school and early elementary age children—need roughly 10 to12 hours
Older school aged children and teenagers—need a minimum of 9 hours
Adults and seniors—research has shown that a minimum of 7 to 8 hours of sleep
per night is necessary for optimum health and performance
What you can do during the day:
There are many things that you can do throughout the day to improve the quality and
duration of your sleep at night. These practices can be extremely beneficial in setting the
stage for a healthy slumber.
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Drink plenty of water. Hydration is important for all organ function and helps
assist the body’s ability to naturally regulate sleep. Stop drinking approximately one
hour before bed to avoid waking up in the middle of the night to use the bathroom.
Wake up at the same time every morning. Sleeping in on the weekends can
disrupt your sleep cycle and disrupt our circadian rhythm, which controls the ability
for the body to perceive day and night.
If possible, get at least 30 minutes of sunlight each day. The exposure to the
wide-spectrum light during the day boosts serotonin levels, which will help improve
melatonin levels at night
Increase light exposure during the day. Limit the use of sunglasses, let as much
light into your home as possible, and supplement sunlight with a light therapy box,
especially during the winter when daylight hours are limited.
Install F.lux on all computers and devices to adapt the light emitted you’re your
electronics to the time of day and help you sleep better.
Avoid chocolate and caffeine, especially after 12pm. Caffeine is a stimulant that
suppresses sleep hormones and can give you a buzz that lasts long after the lights go
out.
Maintain a healthy diet. A diet free of added sugars and processed foods will help
overall body function and sleep patterns
Eat healthy fats. Coconut oil, organic and pasture raised meats, eggs, avocado and
butter all help provide your body with the necessary building blocks to manufacture
sleep hormones
Consume high antioxidant foods. Focus on vegetables, high nutrient fruits, and
herbal or green teas (green tea early in the day only). These are also important for
hormone production and removal of toxins that can impede sleep.
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Eat quality proteins, especially at dinner. For best sleep, it is better to stop eating
at least 4 hours before bedtime. Your evening meal should include proteins,
vegetables and the healthy fats mentioned above. Eating enough protein at this meal
will help prepare the body to enter the sleep cycle.
Avoid sugars and carbohydrates, especially in the evening. These can drastically
affect your blood sugar levels, leading to a sugar high and subsequent crash that can
cause difficulty falling asleep or lead to waking in the middle of the night
Consider limiting grain intake and monitor food intolerances. Many people
have intolerance to gluten and other grains, and this makes for additional stress on
natural sleep processes.
Exercise! Make sure that you incorporate blood-pumping activity in your daily
routine, but spiked endorphin levels can affect sleep regulation. Try to work out in
the earlier part of the day, or at least 4-6 hours before bedtime.
Nap if necessary, do so in the earlier part of the day, before 1pm. Children may
require longer naps, but adults should limit naptime to no more than 20 minutes.
Avoid nicotine and other medications that have the potential to affect sleep (such
as Sudafed and steroids).
Preparing for bed:
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Set a bedtime and maintain it. The body’s ability to regulate sleep patterns relies
on consistency, and having a set bedtime can ensure that your body is able to
regulate it’s internal schedule.
Create a set routine for bedtime. This can include a combination of the following
activities. You may have to experiment a little to find what works best for you and
your family.
Don’t eat late at night. If your body is taxed with the act of digestion during
sleeping, sleep can be much more restless.
Avoid fluids 1-2 hours before bedtime. A small sip is okay when necessary, but
avoid mass quantities of liquids prior to bedtime to ensure an empty bladder and
uninterrupted sleep.
Avoid electronic devices for at least 30 minutes before bedtime. Watching TV
or using a computer or iPad right before bed can inhibit the hormone production
necessary for quality sleep.
Use progressive muscle relaxation. Tense/contract your muscles as tightly as you
can, and follow by completely relaxing them . This helps increase the body’s
awareness of tension and induce relaxation.
Stretch before bed to relax muscles. Stretching can help to reduce muscle tension
and cue the body into accepting more restful sleep.
Try gentle yoga poses to promote sleep and relaxation. Try Seated Forward
Bend or Pigeon Pose. Doing Savasana in bed will certainly help send you into a
slumber.
Pray or Meditate. A calm mind has been proven to help induce the body into a
restful sleep.
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Take a warm bath. This can be helpful in assisting in the body’s ability to relax.
However, warmer temperatures can increase body temperature and heart rate, so
place this at the front of the list if you are adding it to your bedtime ritual to ensure
your body has enough time to cool down.
Read a book. Reading provides a great transitional period from the hustle of the
day’s activities to the relaxation needed for quality sleep.
Listen to calming music. Personal preferences can vary depending on age and
personality. Experiment until you find something that suits you best.
Give your child or partner a massage. This can be done with or without oils, and a
warm water bottle can also be a great tool in promoting relaxation and restful sleep.
Breathe deeply. Close your eyes, and try taking deep, slow breaths, making each
breath even deeper than the last.
Wear comfortable, loose-fitting pajamas. What you wear to bed can greatly affect
your
Keep a journal next to your bed. Before climbing under the covers, jot down
anything that you can think of that might have the potential to keep you awake. This
helps to clear your mind of anything that may inhibit your ability to fall asleep. If
you wake up in the middle of the night in a panic about something you need to do
the next day, you can write it down and go back to bed assured that you will
remember it the following day.
Set your alarm. Set it for the exact time that you need to wake up—that is, the very
latest moment that you need to be awake and out of bed. Don’t plan to hit the snooze
button for “just a few” more minutes in order to feel like you’re getting more sleep.
Studies have shown that this method of awakening actually makes you more groggy
throughout the day. You are much better off waking up to your alarm at the
appropriate time, doing a quick stretch, and immediately lifting yourself out of bed
to tackle the day.
Sleep Environment and Physical Sleep Aids:
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Make your room cooler. In order to fall asleep, the body needs to cool down. An
environment between 65 and 75 degrees provides an ideal sleep setting.
Keep your bedroom dark and quiet. Light disrupts the hormones necessary for
sleep.
Use the bedroom only for sleeping. Don’t work or play in the bedroom.
Sleeping surface is important. Make sure that you have adequate space and the
surface on which you sleep is to your liking.
Sleep on a waterbed or memory foam mattress topper.
Find the right sheets and pillowcases. Experiment with textures. Generally, the
softer, the better, but some people prefer flannel, satin, or cotton.
Tuck in sheets. There is a reason our parents used to “tuck us in” at bedtime. This
contributes to a sense of physical and emotional security that can help you relax.
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Use white noise or nature sound machines. These help to drown out any
potential disruptive noise. You may need to experiment a bit to find the best for you,
and be patient as there may be an adjustment period in getting used to a different
sleeping environment.
Use lambs wool or a down comforter. People generally prefer cozy bedding, and a
snuggly comforter can make all the difference in how well you sleep.
Use a humidifier. Properly humidified air reduces the amount of dust in the air and
the drying of air passages, which could impact breathing and sleep
Sleep with a body pillow. A longer pillow can help to cradle and support the body
during sleep.
Try a weighted blanket. Light of firm pressure can be calming and relaxing.
Try an earthing mat. There is some evidence that sleeping on a grounding mat
reduces your exposure electromagnetic fields that can and inhibit sleep quality
Use an aromatherapy bear, “log”, or neck wrap that you can heat up in the
microwave. This will provide comforting warmth and soothing pressure.
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Recommendations Specifically for Children:
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Soft, tactile toys. A fidget toy, such as a stuffed animal or blanket
can provide tangible comfort.
Constrictive pajamas such as tights or Lycra can make a child feel
more secure from the inside out.
A tent over the bed can provide a comforting isolation from sensory
distractions.
Softer white noise (such as a fan that blows away from the child)
can drown out sounds without causing a sensory overload.
Use bed rails for children who have a fear (or history) of falling out
of bed in the middle of the night. This can make for a better night
sleep for all parties involved.
Try a sleeping bag to give the child a safe and confined space for
security.
Have the child sleep lower to the ground. If they are
gravitationally insecure, sleeping too high above the ground might
cause fears or anxiety that keeps them awake.
Create a “cuddle corner” with stuffed animals. Line the bed or
surround them with their favorite stuffed animals.
Process the day’s activities and resolve issues. Before bedtime,
talk about one or two things they have accomplished that day. Ask
them if they have any worries or questions they would like to talk
about before turning out the lights.
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Supplements for Sleep:
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Take Fermented Cod Liver Oil/High Vitamin Butter Oil Blend. Studies have
shown that the fat-soluble vitamins and Omega-3 fatty acids in fermented cod liver
oil can have a positive effect on the pineal gland in the brain, which is responsible
for the production of melatonin. It also helps balance hormones and is great for
growing children.
Supplement with magnesium. Many people are deficient in Magnesium and this
particular deficiency can impact sleep quality. Some people find that just adding a
product like Natural Calm about 30 minutes before bedtime can dramatically
improve sleep.
Consume Gelatin. Consumption of only muscle meats, which are higher in stress
hormones, can cause problems in the sleep cycle. Drinking natural gelatin (from a
grass-fed source) can help balance your intake of these hormones. Try drinking a
cup of herbal tea with a tablespoon of gelatin dissolved in it each night a couple
hours before bed.
Melatonin is a naturally occurring hormone that regulates the wake/sleep cycle.
Try an herbal tea such as chamomile or sleepytime. Chamomile has gentle sedative
properties.
Valerian Root is a natural sedative that can help with the body’s ability to fall
asleep. It can be found in pill or extract form.
Kava Root can also be found in pill or extract form and has relaxing properties that
make it great for use as a mild sleep aid.
Lemon Balm can help ease anxiety and promote restful sleep.
Passionflower is great sleep inducer and enhancer. It helps to relax both the mind
and the muscles.
St. John’s Wort can help you sleep more soundly by helping the body to increase its
own production of melatonin.
Tryptophan and L-tryptophan are amino acids used in the formation of the
chemical messenger serotonin, a substance in the brain that helps tell your body to
sleep.
L-theanine is another amino acid that can help promote deep sleep.
Additional Therapies:
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Aromatherapy with Lavender, Chamomile and Clary Sage
o Disperse the scent throughout the bedroom using a room diffuser,
humidifier or vaporizer.
o Make a soothing pillow and linen spray by adding 10-20 drops to a spray
bottle of water
o Use in the bath by adding 15-30 drops while the water is running.
o Make a relaxing massage oil. Add 10-20 drops of any combination of these
oils in carrier oil (such as jojoba or almond) and massage just before
bedtime.
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Add to lotion and use all over before bedtime.
Avoid stimulating essential oils before bedtime. These include grapefruit,
lemon, peppermint, rosemary, and cypress.
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Acupuncture is frequently used for the treatment of insomnia and other sleep
disorders. Small preliminary clinical trials have shown that acupuncture can assist
the body in melatonin production and promote more restful sleep. Choose a
reputable acupuncturist and give the Eastern healing practice multiple sessions to
see if it works for you.
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Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that involves
meeting regularly with a therapist for various sleep assessments. This means of
sleep therapy is backed by a great deal of scientific evidence and aims to treat
problems by modifying dysfunctional or destructive thoughts, emotions and
patterns of behavior. It also focuses on improving relaxation skills and changing
lifestyle habits that affect sleeping patterns. Studies have shown that CBT is more
effective at treating chronic sleep problems than prescription medications.
Further Recommendations
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Don’t evaluate your sleep too much. Worrying about sleeplessness can perpetuate
sleeplessness.
Do not sleep later to make up for lost sleep. It disrupts the sleep homeostasis and
throws of the body’s perception of balance for sleep the next night. This can cause
one sleepless night to turn into many.
Maintain a consistent bedtime. Don't try to make up for an acute bout of insomnia
or sleeplessness by going to bed early the following night. Try your best to hit that
set bedtime at the same time every evening.
Avoid alcohol as a sleep aid. Alcohol may initially seem to help you fall asleep, but
it also causes a disturbance in the body’s ability to sleep deeply and restfully.
Keep pets off the bed. Having a pet sleeping with you might be the cause of lousy
sleep quality due to movements or the added warmth of cuddling.
Less is more. The less you do in response to a bout of sleeplessness, the faster your
sleep patterns will return to normal.
To say you’ve “slept well” not only implies that you’ve slept for a sufficient amount of time,
but that you were able to obtain a quality of sleep that has allowed for the body’s natural
processes to engage as they are intended to. Every body has a sleep homeostasis that helps
assure a cumulative good night's rest. By implementing a combination of the methods in
this guide, you can help to ease your body into its ideal state of balance as it pertains to your
sleep habits and patterns.
Good sleep can equal great health and vitality that translates to a variety of positive
elements within the lives of both yourself and your family. Pleasant dreams!
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