Achieve Natural, Restful & Refreshing Sleep
What can I do to achieve deep, restful, Phase IV sleep?
- Go to bed at the same time each day, preferably before 10:00 p.m.
- Get up at the same time each day.
- Maintain a comfortable temperature in your bedroom, <66° F (18.8° C).
- Keep the bedroom quiet when sleeping.
- Keep the bedroom dark enough. Use blackout shades or wear an eye mask if needed.
- Use your bed only for sleep and romance.
- When you go to bed, relax your muscles, beginning with your feet and working your way up to your head.
- Exercise daily, however,
- Don’t exercise before going to bed.
- Don’t engage in stimulating activity just before bed.
- Don’t expose your eyes to bright light after sundown, i.e., computer monitors, tv, etc.
- Avoid caffeine. Remember that caffeine is present in chocolate, as well as regular coffee or tea, and most sodas.
- Don’t watch television in bed.
- Don’t erroneously believe that alcohol will help you acheive quality sleep.
- Don’t lie in bed awake for more than half an hour. Instead, get up, do some quiet activity, then return to bed when you are sleepy. Do this as many times in a night as needed.
- Don’t take sleeping pills for a long duration.
You will achieve best results if you practice the above principles over a period of time. Usually, two to four weeks for best results.
More, excellent suggestions can be found here.
What about sleeping pills?
Sleeping pills may render you unconscious, but do not promote deep, restful, delta rhythm sleep. They are mainly used to treat the short term insomnia that may occur as a result of temporary stress. Sleeping pills that you can buy at the store are usually not effective. If you are older, taking over-the-counter sleeping pills may be risky, because they can cause confusion. If your doctor decides to prescribe a sleeping pill and you decide to take them, use only as directed. Taking more pills than prescribed will not make you sleep better. Under most conditions, sleeping pills should not be taken for more than two weeks, as they will probably make insomnia worse.
Are there any precautions I should take when using sleeping pills?
Sleeping pills cause drowsiness and poor balance, so be careful about driving or doing other activities that may be dangerous. Don’t drink alcohol when taking sleeping pills.
If you’re older, you’re more likely to fall if you are taking sleeping pills. If you have to get up at night to go to the bathroom, get up slowly, sit on the side of the bed for a minute, and then walk carefully to the bathroom. Use good light. Either turn on the lights or use a bright flashlight.
What Natural Supplements Promote Deep, Restful, Phase IV Sleep?
- Whole Psyllium Seed Husks – This sticky form of fiber absorbs toxins in the gut that would otherwise interfere with brain chemistry and normal sleep patterns.
- Carlson’s Super Omega III Fish Oils – During sleep the blood tends to become thick and sludge-like due to cleansing by the liver. These essential oils keep the blood thin and also furnish choline for brain chemistry
- Natural Vitamin E (400 i.u.)- Also keeps blood thin.
- Sleep Essence – we have tested every natural/herbal sleep supplement. Sleep Essence is, by far, the most effective.
- Replace harmful household products with safe, plant-based products.
- Balance the excitatory effects of too much estrogen with a Premium Cream.