Tips from the many years of experience of a naturopath. By Agatha Thrash (2031-2015)
Many people struggle to get enough sleep. In America alone, 600 tons of sleeping pills are consumed every year! Getting enough sleep is important – not too much, not too little, at regular times, even at weekends.
Research has shown that women are seven to eight times more likely to suffer from insomnia. It also shows us that sleep before midnight is twice as restorative as sleep after. This is because it is mainly during the hours before midnight – but only during sleep – that growth hormones are produced, which are also important for adults: They stimulate repair and healing processes, a cheerful mood and a strong mind.
So if you can’t sleep through the night, try going to bed early instead of staying up late in the hope of getting tired at some point.
Short sleeper or long sleeper?
People who sleep little are usually sociable, fun-loving, happy and productive. Long sleepers tend to be worried, anxious, depressed and introverted. Those who sleep less than six or more than nine hours have to adjust to a shorter life than those who sleep seven to eight hours.
Weight gain increases the need for sleep, weight loss reduces it. Between the ages of 60 and 70, the body’s biological clock sets the bedtime back to 7:00 or 8:00 in the evening. About 8 hours later the “alarm clock” rings and you wake up between 4:00 and 5:00 am. The problem with older people is that they don’t go to bed at this time and are therefore sleepy and nod off at almost any time of day when they do get to rest. If you only sleep four or five hours a night, you should go to bed earlier instead of sleeping late in the morning. You will be mentally fresher and more productive the next day.
Two types of insomnia
Some people fall asleep within two minutes of lying down. Others need almost half an hour (the average is eight minutes). But what about people who suffer from insomnia? There are two basic types of insomnia. The first is when you fall asleep immediately, but after a while you fall into a lighter and lighter sleep until it is extremely shallow. Then you suddenly wake up, are exhausted and can no longer fall asleep.
With the other type of insomnia, the sufferer is already afraid of going to bed. They know that they will toss and turn for an hour or two. There are helpful tips for both types of insomnia:
Counting sheep?
If you can fall asleep straight away but don’t sleep long enough to feel refreshed, try taking deep breaths after waking up instead of thinking about the day’s problems or tomorrow’s duties. Don’t lie stiffly in bed, otherwise you will concentrate too much on the dreaded sleeplessness. It’s okay to move around a little! Tense and relax different muscles – first your face, then your neck, shoulders and so on. This is a good way to fall asleep again. Don’t waste time counting sheep! Instead, think about eternal values: kindness, humility, love, patience, the right measure, care, concern, reliability and loyalty. These thoughts bring inner peace.
Exercise, nutrition, medication …
If you just can’t fall asleep at night, you should move more during the day, spend at least an hour working energetically in the fresh air or doing sport.
Ideally, only eat a light dinner or none at all. If you do, then only eat wholemeal bread or cereal and fruit.
Sleeping pills should be avoided at all costs. Because they only borrow sleep from the future. At some point everything has to be paid back with interest – and sometimes the bill comes at a very inopportune time! The daily dose of sleep should be taken within 24 hours if at all possible. If there is no other option, it is best to catch up on lost sleep the next morning just before lunch, but never in the afternoon, as this disturbs your night’s sleep.
Early to bed, early to rise …
Regularity in our habits is particularly important when it comes to eating and sleeping. Always eat your meals at the same time and always go to bed on time. Our modern lifestyle means that bedtimes fluctuate greatly. In the century before last and before that, everyone went to bed “with the chickens”. Life was much more regular.
Water inside, water outside
A good evening ritual is: take a bath, do evening devotions, pray, turn off the light, lie down in a comfortable bed and cover up warmly.
Avoid all caffeinated drinks such as coffee, tea, cola and cocoa in the evening. These drugs stimulate the nervous system so that we cannot sleep.
If you wake up in the middle of the night and can no longer fall asleep, you can try a lukewarm bath. But don’t wait until worry and boredom have set in. If you are still awake after ten minutes, get up slowly, run the water at a temperature of 33 to 36 degrees Celsius, enjoy for 10 to 50 minutes, get out slowly, pat your skin dry with a soft towel (don’t rub it as you would in the morning, otherwise your skin will be stimulated) and go back to bed. Relax and breathe slowly. This treatment will soon transport you into the realm of dreams.
Further tips for falling asleep
Avoid stimulants such as television and other visual stimuli, stress, animal and refined foods and sugar.
Always drink enough water during the day. Brain cells are active during sleep and need sufficient water.
Fresh air should be able to circulate in the bedroom, but there should be no draughts. Ventilate the bedroom extensively during the day.
Never cover your face when sleeping. Wear sufficiently warm sleepwear. The neck and arms in particular should be well covered. The comforter should be light. Cold feet and legs promote leg cramps and sleep disorders. Therefore: warm socks!
Drink catnip or hop tea before going to bed.
Breathe in deeply 40 times slowly.
Abridged from DR. MED. AGATHA THRASH, in 3ABN WORLD, Aug. 2009, pp. 42-43 and Sep. 2009, pp. 38-39
Source: hoffnung-weltweit.info
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