Isn't it time you do something about your sleep?

Many Americans have a chronic health problem of poor sleeping habits. Sleep is restorative to the body and required for proper function. Many people have difficulty falling asleep and resort to prescription sleeping medications, while others wake frequently throughout the night. Many patients also complain of not feeling refreshed upon waking. Recently, authorities have listed sleep problems as an associated factor in obesity.

Ideally, eight hours of uninterrupted sleep and going to bed earlier than 11pm is the pattern associated with a longer life span. Getting a couple of hours of sleep before 12am allows for deeper restorative sleep, in coordination with circadian rhythms.

Some simple sleep hygiene tips include:

1. Avoid falling asleep in front of the TV or watching TV prior to bedtime. This affects the quality of sleep.

2. Start going to bed earlier at night and waking earlier in the morning. Adapting to this pattern of sleep will result in feeling more refreshed in the morning.

3. Do not drink alcohol within 3 hours of bedtime. Alcohol can prevent the REM phase of sleep, which is required to restore the body.

4. Do not exercise late in the evening which can prevent you from falling asleep on schedule.

5. Go to sleep at the same time each night and get up the same time each morning, including weekends.

6. Getting a very hot or very cold bath or shower before bed can be too stimulating. Instead, a warm bath is relaxing and sleep-inducing.

7. Do not drink caffeine after 2pm. For certain individuals, caffeine takes more time to process and may linger in the system longer.

If you are still having trouble with sleep, herbs like Valerian, Passionflower and Hops and substances like L-theanine (found in tea) can be very helpful. Please consult a licensed naturopathic physician or similarly trained health professional to decide which treatments would be indicated in your case.