Proper sleep is essential for our overall well-being, occupying about a third of our lives. When we sleep, cerebral fluid washes toxins from the brain, helping us feel rejuvenated in the morning. However, poor sleep habits, like insufficient sleep or sleeping with lights on, can increase the risks of chronic diseases, such as cancer, heart disease, and diabetes. Disrupted sleep patterns interfere with our natural biological clocks, or circadian rhythms, which regulate hormone balance, immunity, and repair processes.
In order to promote better sleep, here are a few recommendations:
Herbs and Supplements
There are many supplements available that gently ease tension while promoting physical regeneration during sleep. Some of the best include non-habit-forming herbs such as lemon balm, passionflower, honokiol extract from magnolia bark, and lavender. Vitamin B6 and small doses of melatonin (about 0.5 mg) can also be helpful.
Melatonin is a master antioxidant hormone that supports circadian rhythm balance and proper sleep and repair cycles. However, its production is impaired when we sleep with lights on or work all night. Targeted Chinese herbs like He Shou Wu, Dan Shen, and Shi Chang Pu can support various organ systems, reduce inflammation, and enhance mental clarity while promoting rejuvenating sleep.
Foods for Relaxation
Foods high in carbohydrates, certain minerals, and amino acids, such as tryptophan, can promote relaxation. Turkey is high in tryptophan, which the body converts into serotonin and melatonin to aid relaxation and deep sleep. Lentils and bananas are great sources of tryptophan, magnesium, and potassium for relaxation. Cherries are naturally high in melatonin, while carbohydrate-rich foods like potatoes, carrots, and rice can promote sleep when eaten before bed. Just be careful not to overeat before bed as digestion can interfere with your body’s repair processes.
Lifestyle
Exercise is crucial for achieving deep, restful sleep. Regular exercise helps balance your biological rhythms, making it easier to fall asleep at night. Meditation before bed, focusing on deep breathing, can relax the nervous system for better sleep.
During the winter months, it’s natural to sleep more, so don’t be afraid to go to bed earlier than usual. Remember to unplug your technology, too. Studies have shown that using computers and watching TV before bed can disrupt melatonin production, leading to physical and mental imbalances.
Once you restore balance to your natural sleep rhythms, you’ll notice that other areas of health will soon follow. Sweet dreams!
