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Lifestyle and Environment
When a patient shares with her physician or naturopath that she’s having trouble getting shut-eye, they’ll ask about her “sleep hygiene,” or lifestyle factors, which may cause sleeplessness.
“Caffeinated beverages, chocolate, alcohol, and even dinner consumed too close to bedtime can all inhibit the body’s ability to wind down,” notes Evan Fleischmann, a naturopath based in West Milford, New Jersey. Regular exercise, which can help promote healthy sleep patterns, can actually hinder it if that treadmill romp takes place too late in the evening.
The patient’s home environment can also set the stage for sleep, with variables such as light, sound, and temperature playing a key role in getting rest.
“Our innate need to wind down is prompted by darkness, so passing headlights or the flickering of a television set can disrupt the sleep-wake cycle,” says Fleischmann. And while certain rhythmic or repetitive sounds (like the kind emitted by a white noise machine) might help you nod off, harsh noises like sirens and car horns can jolt you right out of restful REM.
Since moving to a less active neighborhood probably isn’t an option, “Keep the shades tightly drawn, wear an eye mask and use earplugs to help filter out sound,” suggests Fleischman.
Setting your thermostat a few degrees cooler at night can also help to prompt sleep, as well as switching out scratchy sheets for comfortable bed linens. While its not necessary to invest in a very expensive mattress set, make sure the one you have is smooth and free of lumps and that that your comforter isn’t so heavy that it restricts your natural movements.
“If you’re getting better rest in a hotel room then your own, it may be time to consider upgrading your bedding,” says Rosenburg.
Even if your bedroom is a quiet, comfortable haven, the quality of your shut-eye could be diminished if you’re snuggling up to someone who snores, commandeers the covers, or gets up frequently during the night.
“It’s very common for one sleeping partner to be a night owl while the other is more of a lark or early bird,” indicates Rosenberg, “But there’s no rule that says you have to go to bed at exactly the same time.”
Jenny Stamos, a writer from Ontario, Canada, says that she eventually learned this lesson after moving in with her long-term boyfriend. “I tend to fade around 10:00 p.m., but he can stay up until long past midnight,” she explains. “My boyfriend will hang out with me until I fall asleep, then he’ll head back to the living room, plug in his earphones, and watch TV.”
Natural Sleep Techniques
While lifestyle and environmental factors play a major part in the rest that we get, our minds often get the last word on how well we’ll sleep.
“Many of my patients will tell me they just want to shut off the switch in their brain that’s causing them to worry and think too much,” says Lawton, “Unfortunately, it’s not that easy.”
To help patients get some rest (without the use of prescription medications), sleep specialists and naturopaths will often suggest a series of activities or exercises designed to relax the mind and take the focus off the day’s stressful events. Here are some of their most reliable sleep techniques.
Create a pre-sleep routine “You need transitional downtime—you can’t just switch from ‘worry, worry, worry’ straight into soothing sleep,” says Joanne Getsy, medical director at the Drexel Sleep Center in Philadelphia. Make a cup of decaf tea, climb into cozy pajamas, and read an article in your favorite magazine. By creating a short wind down ritual, you’ll signal to your body that its time to enter rest mode.
Turn on the steam heat Taking a hot bath or shower can depress the nervous system and encourage the muscles to relax. “At first this can be stimulating and wake you up, but after about twenty minutes, you’ll feel yourself start to get very drowsy,” say Lawton. The scent of lavender can also be relaxing, so try to find a bath product, which features it as a key ingredient.
Offer yourself hypnotic suggestions Your brain can either work against you—or for you—in bed. Clear away stressful daytime thoughts by replacing them with those more conducive to sleep. “Tell yourself that you’re feeling incredibly tired, that your eyelids and body are getting heavy,” says Lawton. “Once you’ve given your brain the suggestion, the body quickly follows.”
Engage in deep breathing Allow yourself to expel the stress you’ve been holding onto by exhaling it out. To begin, get settled on your back and rest your hands lightly on your belly. “Inhale slowly, feeling your hands lift on your stomach as you draw air in. Hold it for a moment; then slowly let it out. The act of deep breathing can be surprisingly emotional, so take as few or as many breaths as you feel comfortable with,” suggests Fleishmann.
Think of calming visuals “Creating an image in your mind can help lead you away from stressful thoughts and into a dream-like state,” says Getsy. “Some people like to imagine walking along a path near the ocean, while others might think of making snow angels in winter.” She suggests choosing a visual that’s soothing and relaxing, and if you’re inclined, building a simple story around it.
Get Moving Engaging in stretches, poses, and guided relaxation just before bedtime can help release the day’s tension, preparing you for a restorative night’s sleep. If you’re not already a practiced yogi, follow along with movement expert Ann Dyer in zYoga: The Yoga Sleep Ritual (www.sleepgarden.com; $25) for a combination that will take you from type A to Zzz in fifty minutes or less.
Supplementing Sleep
Taking sleeping pills isn’t the only way to tackle symptoms of insomnia. These natural remedies can help speed you towards dreamland, without a prescription.
Chamomile If you’re feeling agitated, brew a pot of tea made from the leaves of this fragrant herb. A strong cup can soothe aching muscles and relieve stress, enabling you to fall asleep.
Kava Root This member of the pepper family is a natural relaxant, which can have a therapeutic effect on your body. Take care to consume products made from the root only, as those made with the leaves and stem could have adverse side effects.
Valerian A non-addictive sedative with anti-anxiety benefits, valerian can keep you from feeling wired and worried, reducing the amount of time it takes you to drift off at bedtime.
Melissa Extract Also called Lemon Balm (thanks to its citrus-like scent), this member of the mint family works to relax agitated nerves and encourage proper digestion.
March/April 2006
