Secrets To A Healthy Sleep

Posted by Paul & Ann Malkmus in Ann Malkmus

In our last post, Ann shared how stress became a major factor affecting her health.
What we saved until today is that insomnia plays an important part, too!

Watch the video to see how it all works together (and how we’re finding answers the problems) — then scroll down to see Ann’s list of tips for a good night’s sleep… including the one thing almost nobody does!
http://ampm.hacres.com/index.php/health-news/?utm_source=email&utm_medium=link&utm_content=2012-01-12&utm_campaign=weekly-theme&utm_term=secret-cta


Ann’s Tips For Good Night’s Sleep
Create your own pre-sleep ritual that goes beyond your normal teeth brushing and other practical activities.
Design your bedroom primarily to support good sleep. Keep it clean and uncluttered.
Have complete control of the lighting in your bedroom. Be able to make the room totally dark.
Avoid turning on the light if you have to go to the bathroom. Any bright light will shut off melatonin production.
Listen to relaxation CDs with nature sounds such as the ocean or forest.
Dim the lights in your house around 8:00 pm. Light stimulates the release of cortisol and shuts down the release of melatonin.
Stop watching TV or using your computer by 8:00 pm.
Avoid snacking just before bedtime, particularly grains and sugars.
Keep the temperature in your bedroom no higher than 70 degrees F.
Wear socks to bed.
Eat a snack high in plant-based protein several hours before bed (like Hallelujah Acres’ Raw Non-dairy Blueberry Cheesecake).
Keep electrical devices as far away from the bed as possible; their electromagnetic fields (EMF) can disrupt your nervous system’s electrical currents.
Avoid foods that you are sensitive to.
Don’t drink any fluids within two hours of going to bed so you won’t have to get up to go the bathroom.
Take a hot bath, shower or sauna before bed if you have trouble falling asleep.
Writing in a journal may be helpful if you often lay in bed with your mind racing.
Remove your clock from view.
Have your adrenals checked by a good natural medicine clinician.
If you are menopausal or peri-menopausal, consult a recommended natural medicine physician. Hormonal changes at this time may cause problems if not properly addressed.
Make sure you are exercising regularly.
… and the tip that almost no one does: Don’t change your bedtime (ideally around 10 pm)!