Put Insomnia to Rest!
Our society puts a premium on our waking hours, and we thus have the tendency to underestimate the importance of a full-night’s sleep. Millions of people who suffer from insomnia look for quick fixes instead of exploring the root causes of the problem. Sleep hygiene is an afterthought for many people. Evening is a time to allow our minds and bodies to turn inward to our subconscious. Sleep deprivation is the root of many health issues like memory impairment, a weakened immune system and stress that can lead to cardiac disease, heart disease and digestive disorders.
Sufferers of Chronic Fatigue Find Relief With Oriental Medicine
Chronic fatigue syndrome is far more than just being tired, it is a complicated disorder characterized by extreme fatigue that may worsen with physical or mental activity and does not improve with rest. Those affected with chronic fatigue syndrome can get so run down that it interferes with the ability to function in day-to-day activities, with some becoming severely disabled and even bedridden. In addition to extreme fatigue, chronic fatigue syndrome encompasses a wide range of other symptoms including, but not limited to, headaches, flu-like symptoms and chronic pain.
In This Issue
Tips for a Restful Night
Sound sleep is the foundation of good health. We need 6-8 hours of sleep every night to recharge our batteries.
Practicing good sleep hygiene and keeping your body in sync with the rhythm of day and night can help your body cope with sleep deprivation and give it an opportunity to get stronger and heal.
By implementing just a few of these suggestions, you should notice a great improvement in your sleep and how you function during daylight hours.
Make your bedroom a sanctuary. Keep it dark, cool and quiet. Angle the clock face away from the bed. If you get up to use the bathroom during the night, don’t turn on the light; use a nightlight to safely guide you. The optimal temperature for sleep is 60 to 68 degrees Fahrenheit.
Avoid heavy meals and sugary or high grain snacks before bed. They will raise your blood sugar and make it difficult to fall asleep. Reduce nicotine, caffeine and alcohol use.
If you are hungry, eat a high protein snack a couple of hours before going to bed. Try yogurt, a banana or half of a turkey sandwich.
Reduce Late Night Activity
Stop working at least an hour before you plan to go to bed. Let your mind relax. Limit television and computer use in the evening.
If you want to read in bed, avoid backlit devices as the light stimulates the brain. Read a book or use a device that requires you to use a separate soft light source.
Establish a relaxing routine as you prepare for bed. Try to go to bed and get up at the same time everyday, even on weekends.
Relax by taking a hot shower, practicing mediation, or try progressive muscle relaxation, starting at your toes and working up to the top of the head.
It is important to leave the day’s worries behind. Do not overthink your day while you lie in bed. Take a deep breath, clear your mind and drift into a state of restful sleep.