Sleep Deprived

I’ve had several patients write in and ask if I could discuss sleep deprivation. Hopefully this article will give you some insight to get you on the right track to a better sleep.

If you are you in this growing population of 1 in 3 adults in the United States that are sleep deprived, this article is for you. I have been studying about all of the latest health findings about sleep for the last few years, and everything I have read says that literally everyone’s bodies NEED sleep in order to rest and repair organs, tissues, etc.

According to a health study done by Mercola in September of this year, there is a high cost to pay with ongoing lack of sleep.

“The study is the first of its kind to show markers of negatively-affected muscle fibers, skeletal systems and motor performances due to the disruption of circadian clocks, remarkably in only a few months. They found that not only did motor performance go down on tests, but the muscles themselves just atrophied and mice became weaker under just two months under these conditions.”

http://articles.mercola.com/sites/articles/archive/2016/09/08/sleep-deprivation-brain-health.aspx

They also mention things like Alzheimer’s, dementia, decreased immune function, diabetes and ulcers.

So now that you are scared to death of what COULD happen or maybe some of these things are already happening, let’s try some things to see if you can get a more quality sleep going forward.

1. First, try to be consistent with your schedule. I know sometimes that is hard because we are all busy folks, but consistency is HUGE as your body will understand and incorporate consistency into what is called your “circadian rhythm.” This means getting up and going to bed at the same time every day, 7 days a week. It also means eating good, whole foods regularly, taking supplements regularly and getting exercise. No sugars or caffeine products 5-6 hours prior to bedtime.
2. Try to go out into the sun for a little while in the morning. It helps the natural body clock (that circadian rhythm) to see sunlight in the morning to start the timing off right.
3. If you get exercise each day, 10-20 min it can really help with falling asleep at night. It can also help with things like brain chemicals that help you feel good enough to fall into a deeper sleep.
4. Lavender, Ylang Ylang, Roman Chamomile and Hawaiian Sandalwood essential oils in their purest form, have been known to help the body support a more restful sleep naturally. You can try diffusing these oils at night, next to the bed. Or by rubbing them on the bottoms of feet before bedtime.
5. Make your bedroom sleep-worthy. Enjoy that comfy bed in silence and in darkness. That means no television, or shut it off an hour or two before bedtime. Also try not to use electronics (yes, your cell phone too) for at least an hour before bedtime.
6. Some people find that some yoga or light/easy stretching an hour or two prior to bedtime helps them unwind in order to find that sleep that they are trying to achieve. I also recommend reading an hour or a half hour prior to sleeping as it can help the mind slow down.
7. Darkness, did I mention darkness? Taking an extra 30 minutes to chill in a darkened bedroom prior to falling asleep should also help your body and mind to shut down.
8. There are also some wonderful videos online in order to help you do breathing techniques that can sometimes be helpful for some people.

I hope that by trying these things on this list, your sleep becomes more restful and that you are all able to live a more wonderful, more quality life.

Please feel free to send me an email at ahealthyresidual@yahoo.com. I look forward to hearing from you and welcome your questions and comments.

Blessings, Good Sleep, Love & Happy Thanksgiving! Shelly

For consultations or more information about how to use or purchase essential oils, please contact Shelly Berkowitz, Reflexologist & Holisitic Health Coach at (714) 514-3737. Shelly can also be reached via email at ahealthyresidual@yahoo.com and her website can be viewed at www.mydoterra.com/shellyberkowitz. You can also find her on Facebook at A Healthy Residual

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