Anyone who knows me knows I looove to sleep, and I can fall asleep at the drop of a dime, especially if I’m a passenger in a moving vehicle. But just because I can fall asleep impromptu does not mean I’m always getting restful sleep. Restful sleep shows up around 10 PM and sneaks out around 2 AM. We can thank melatonin for that.
Melatonin is a natural hormone produced by the brain’s pineal gland, which regulates sleep cycles by inducing sleep (chemically causing drowsiness and lowering body temperature). Light inhibits the production of melatonin. When light hits the eyes retina, melatonin production decreases; but melatonin production increases in total darkness. The darker your sleeping environment, the more melatonin your body produces; sleeping with a night light, your television on, or having a street light peering through your window may explain your trouble falling asleep. Whenever our bodies produce adequate amounts of melatonin, we get the most restful sleep, and our body heals itself.
Tips:
Be in bed by 10 PM.
Contrary to popular belief, your last meal for the day should be light and end preferably 4 hours before bed.
Omit nicotine and caffeine; these are stimulants. Initially, alcohol causes drowsiness, but it will ultimately disrupt your sleep.
After your last meal, a digestive walk (10-minute low-impact) will promote better sleep.
Establish a nighttime routine that does not include cell phones, television, or other devices. Some suggestions are to soak your body or just your feet in hot water and Epsom salt, diffuse essential oils (lavender, ylang ylang, bergamot, cedarwood, mandarin, basil), stretch, read an inspirational book, listen to sounds of nature or soothing music, drinking herbal tea (chamomile, valerian, Passionflower, Ashwagandha, Hops, Lemon balm)
If light peers in through your window, use a heavy, dark curtain to cover the window. Complete darkness is essential if you work the 3rd shift or swing shift.
Replace your mattresses every ten years.
Flip and rotate your mattress when you adjust your clock from standard to daylight savings time. Spin (rotate top to bottom) in spring and flip (flip it over) in fall.
Allow fresh air to circulate throughout the home, especially in the bedroom, even during the cold months.
Infant melatonin levels become regular about three months after birth.
Studies show that temperatures between 60 - 65F degrees are the best for sleeping.
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