The Sleep Struggle
This week I want to tackle the issues of getting restful SLEEP. Everyone needs it…yet most Americans are struggling to get it.
Let me break down the stats for you {maybe you yourself find yourself in one of these stat groups}:
- Prescriptions and over the counter medications for sleeping aids and drugs are one of the fastest growing sectors in the pharmaceutical industry
- 50-70 million US adults have a sleep disorder
- 48.0% report snoring
- 37.9% reported unintentionally falling asleep during the day at least once in the preceding month
- 4.7% reported nodding off or falling asleep while driving at least once in the preceding month
- Drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States
- Insomnia is the most common specific sleep disorder, with short term issues reported by about 30% of adults and chronic insomnia by 10%
- 25 Million U.S. adults have obstructive sleep apnea
Why is the lack of sleep becoming such a national health issue AND why is getting 8 hours of restful sleep important?
The stresses of today’s time, the increasing technology ever-present in our lives, and the lack of healthy diets, have left us with bodies and brains that struggle to receive adequate and restful sleep.
But the GOOD NEWS is we have the ability to change our trajectory. Whether it’s simple changes like I suggest below, or non-invasive natural therapies, there is an answer that can help you!
I’ve given you some of my TOP recommendations I make patients when sleep is an issue. Your GOOD NEWS could be as simple as changing your pillow position or lowering your thermostat.
TIP #1: Feed Your Sleep
What we consume 2-4 hours prior to bedtime can have an impact on how well we fall asleep and stay awake. I recommend limiting liquids 2 hours prior to bedtime to avoid waking up in the middle of the night to use the bathroom. Make sure to use the bathroom right before bed as well. Avoid caffeine at least 4 hours prior to bedtime.
TIP #2: Create a Sleep Oasis
Your bedroom should be a place that your mind recognizes as calm and peaceful. Reduce the room to little or no technology or electro-magnetic fields (EMFs), especially before bedtime. There are many studies that show EMFs can negatively impact sleep. Ensure softer or dimmed lighting when preparing for sleep, making the room as dark as possible (get some blackout shades for the summer months). Avoid daily activities such as watching TV, working or folding laundry in your bedroom so your bed is only used for sleeping.
TIP #3: Cooler is Better
Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
TIP #4: Establish a Routine
Practice the same routine and bedtime every night. Pick a bedtime and stick to it to create a sleeping rhythm. I recommend getting to bed before 11PM. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health.
Before bed, find something that makes you feel relaxed (meditation, deep breathing, reading a book, journaling, etc.) and repeat it each night to help you release the tensions of the day and train your brain that when you begin to do these activities, it means sleep is coming soon.
TIP #5: Essential Oils
A must have in our home is using essential oils to create a relaxing environment and healthy respiratory support while we sleep. Floral essential oils like Lavender, Roman Chamomile, Melissa, and Ylang Ylang are very calming and can be diffused while preparing for bed to ease tense emotions. Additionally, if you have respiratory issues, you can use essential oils like Peppermint and Eucalyptus to open up airways and nasal passages while sleeping so when you wake up you feel great!
My favorite essential oils to use are the Serenity Restful Essential Oil Blend, the Breathe Respiratory Essential Oil Blend, the Serenity Restful Softgels and an 8-hour diffuser so the oils diffuse throughout the entire night.
TIP #6: Pillow Position Matters
An easy fix, especially if you are side sleeper, is to change up or add pillows to your sleeping position. I explain this in depth and show you examples on how to use pillows to aid your sleep in this video. If you are waking up feeling tense, muscles ache, etc, you need to balance your body while you are sleeping.
TIP #7: BrainCore Neurofeedback
For some individuals, trying all of these simple tips may still not do the trick and that’s where I would recommend neurofeedback. Many suffer with chronic sleeping issues like insomnia which can create tension on the nervous system. BrainCore helps to identify the brainwave imbalance that may be contributing to your inability to sleep.
By retraining the brain and improving brainwave function in those key areas affected by insomnia, the brain is rewarded through neurofeedback for creating healthier patterns. As the brain learns new responses, new patterns and pathways develop improving brainwave function as you begin to sleep better, longer. If you feel BrainCore may be your next step, you can learn more on my website.
Praying you get a restful sleep!
Dr. Mark DeBrincat, The Good News Doctor
Tags: braincore, essential oils, good news, neurofeedback, sleep