12 Secrets to Benefit Sleep

Do you toss and turn all night long, only to dream of getting a good night's rest? Chronic sleep deprivation, which affects almost two out of three Americans may increase your risk of disease and compromise your immune system. Try the following natural remedies to help you rest more like Rip van Winkle!

During sleep, we cycle through five phases in which our body undergoes important organ repair and regeneration. During phases three and four, hormones are released and tissue repair begins. In order to receive the full benefits of rest, sleep should be uninterrupted. Read on to discover some pillow-friendly secrets to help you slip into a deeper slumber.

1. Snacks to Help You Snooze

Bedtime snacks: To nosh or not? As the evening progresses, our body naturally slows down in preparation for rest. It is therefore best to avoid a heavy meal right before bedtime to prevent indigestion and difficulty falling asleep. A light bedtime snack however, may help Mr. Sandman bring you a dream. Munching on a small serving of carbohydrates triggers the release of insulin, a sleep-inducing hormone. Another sleep-inducing nutrient to try is tryptophan, which converts to the sleep-promoting neurotransmitter serotonin. The following are all great snack choices: an 8-ounce glass of warm, low-fat organic milk, a small banana, or half a cup of unsweetened low-fat organic yogurt with a piece of whole grain toast.

2. Snacking Mistakes

Think twice before reaching for that roast beef sandwich! While certain foods can promote relaxation, foods rich in tyramine may have the opposite effect. Tyramine triggers the stimulating hormone norepinephrine, which keeps us alert. Processed meats and cheeses like bacon, cold cuts, and sausage should be avoided.

3. Don’t Espresso Yourself

Caffeine stimulates the central nervous system and may cause excess stimulation, anxiety, and a racing mind. Limit your intake of coffee and black teas. Instead, sip on soothing caffeine-free herbal teas like chamomile or Emotional Tranquility tea, an herbal blend that helps settle the mind and soothe the emotions--very useful for people suffering from stress and insomnia.

4. Night Cap No-No

Although alcohol is a depressant and may induce drowsiness for a certain period of time, the feeling wears off. Your body may then experience withdrawal, which will awaken you. For uninterrupted sleep, stay away from the spirits!

5. Peaceful Rest with Passionflower

Passionflower (or “passiflora”) tea can be made by steeping 1–2 tablespoons of the herb in a cup of hot water. Drink right before bedtime. You may also try taking 200 mg of passiflora as a supplement at night.

6. Very Relaxed with Valerian

Studies have shown that the herb valerian may be effective in relieving anxiety. You may try steeping 1–2 tablespoons of the herb in a cup of hot water as well before bedtime.

7. Melt Away with Melatonin

Melatonin is a hormone produced by our pineal gland during sleep. As we age, our melatonin production decreases, so you may want to try taking.1–.3 mg one hour before you go to sleep.

8. Jump into Bed with Jujube

A traditional sedative, jujube seed facilitates good sleep and can be taken as a supplement; a typical dosage would be up to 500 mg daily.

Bonus Tip: You might also try traditional herbal formulations that contain sleep-enhancing herbs. Anxiety/Sleepless formula contains jujube seed and other herbs to help diminish insomnia, anxiety, and mental exhaustion.

9. Dream Away with Feng-Shui

The proper sleep position and alignment of your bed may help you doze better. Try placing your bed at a diagonal to the door. If it must be directly opposite the door, put a plant, screen, or a round table between the bed and the door. Do not hang a mirror in front of your bed because the reflected light may distract you from your snoozing. You may also want to make sure that your sleep position is on a north-south latitudinal line.

10. Stretch Yourself to Sleep

Vigorous exercise several hours before bedtime may stimulate you and prevent you from getting your zzz’s. Instead, try gentle stretching and deep breathing to help your body and mind unwind. As you inhale, fill your abdomen and watch it rise, then fill up your chest, so that your ribs expand. Hold your breath for a few seconds and then slowly exhale, allowing the air out of your ribs, then out of your abdomen. Repeat this process five times until you find yourself drifting into dream land.

11. Bathe in Bubbles

A soothing soak in the tub may do the trick! Place a few drops of essential oil like lavender or vanilla in your bath to help decrease anxiety and induce sleep. Put on some relaxing tunes and soak the anxiety and stress away.

12. Create a Peaceful Place for Sleep

Your bedroom is your sanctuary so create a quiet and cozy atmosphere. Lighting should be dim or completely pitch black, and colors in your bedroom should be in the spectrum of blues, greens, and grays. Make sure your television and computers are off so you won’t be wired!  They emit electromagnetic fields and positive ions, which can create irritability and agitation. It may also be helpful to keep your pets out of your bedroom to avoid any unnecessary noise and movement.

I hope that these suggestions will help calm you for a more restful, deep sleep. You can find more ways to sleep well and live a long life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. You can also find tips for insomnia in The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, healthy foods, vitamins, and supplements.

I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

- - - - - - - - - -

Transform your health and bring quality to your years with Dr. Mao's natural health products from the Tao of Wellness.

Discover a high-quality water filtration system that will provide you with pure, healthy water.

Order Dr. Mao's new book Second Spring: Hundreds of Natural Secrets for Women to Revitalize and Regenerate at Any Age.

Learn hundreds of ways for living a long and happy life with Dr. Mao's book Secrets of Longevity.

Find out amazing ways you can naturally increase your energy and heal common ailments in Secrets of Self-Healing, Dr. Mao's landmark book on natural healing.

- - - - - - - - - - - - - -  

To purchase Dr. Mao's book, "Secrets of Longevity" on Kindle, click here.

To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.

To purchase Dr. Mao's book, "The Natural Health Dictionary," click here.