This seems self-evident…and yet research studies consistently show that we are sleeping 1 to 2 hours less a night than previous generations. We are also being exposed to artificial light late at night, which interferes with our sleep patterns. Here are 2 recent studies that show how important sleep is to 2 growing populations. First, if you have high blood pressure, check out this article HERE . If you are diabetic or have heart disease (or are at risk) then please read HERE . For those who want to know more about our circadian rhythm, you’ll want to read HERE .
As the seasons start changing, sleep patterns may become slightly disturbed. Some folks need to eat a small protein/fat snack before bed to keep their blood sugar regulated. Others just need to eat a meal 2 hours before bed. There is research that shows that for many (especially people with adrenal fatigue), the hours before midnight are “better” for quality sleep than after midnight. Like with diet, there isn’t a “one size fits all”; however, if you are experiencing sleep difficulties, try a few of these easy inexpensive possibilities: 3 mg of the hormone melatonin about one half hour before bed; no television or computer work an hour before going to sleep; reading with a full spectrum light bulb; sleeping with eye shades if you can’t make your bedroom completely dark.
And yes, there are many helpful herbs; however, I find that they should be used only if the above suggestions don’t work. As for essential oils, lavender, sweet marjoram and bergamot are very beneficial. Some folks use one scent and others may need to rotate. Just a drop or 2 on your pillowcase can ease your way into sleep.