Trouble Sleeping? Here’s a Plan.

Yes, eating your veggies and exercising are vital for health, but did you know high quality sleep is just as important? For you to function optimally, you need to be hitting the sack before midnight and sleeping an average of 8 hours per night. While you enjoy your rest, your body is hard at work. A construction crew consisting of various hormones are rebuilding and recalibrating your body.

Some of the things they do:

  • Erase fine lines on your face
  • Build bone
  • Build lean muscle
  • Heal tissue
  • Decrease sugar cravings
  • Help you utilize blood sugar efficiently
  • Fortify your cells again cancerous mutations
  • Help you process and organize your thoughts
  • When they finish, they provide you with a burst of energy to start your day

On the other hand, if you are not giving them a full work day, inevitably there will be a deterioration of your health, both mental and physical. Here are some tips from the Sleep Disorders Institute at New York’s St. Luke’s Roosevelt hospital to help you get the sleep you need:

  • Exercise every day. Even 20 minutes of walking can help keep stress hormones from interfering with your sleep.
  • Avoid large meals just before bedtime. An active digestive system can disrupt sleep.
  • Avoid caffeine, nicotine or other stimulants within four hours of bedtime.
  • Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
  • Minimize noise and temperature extremes; your bedroom should be comfortably cool, about 68 degrees.
  • Don’t read, watch television or work in bed. Use the bed only to sleep. This helps prevent you from developing sleep disorders.
  • Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.
  • Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your sleep/wake cycle and suppress the production of melatonin. Melatonin is the hormone that makes you feel sleepy. So keep the lights low in your room, but also in your bathroom. Don’t suddenly turn on the bathroom light in the middle of the light. As soon as you do, melatonin production decreases and this will make it difficult to go back to sleep.
  • Expose your face to sunlight first thing in the morning. This resets your circadian rhythms. It starts the clock of appropriate wakefulness and sleepiness.
  • Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
  • Ask the person who invited you to this site about Supplements that might help [do check with your Doctor]: My favorites: Prime Dreamz or a sleep toddy made from Isotonix L Tryptophan and Calcium Plus.

Remember, if some minor adjustments do not relieve your sleep issues, seek the counsel of a health professional. A cumulative sleep deficit can result in serious health consequences over time.



Bonnie Church CNC CLC


“I bust ruts. A rut is an ever-deepening pit created from thinking the same stupid thoughts, saying the same stupid words and doing the same stupid things over and over again. Ruts ruin our relationships, destroy our health, consume our wealth, deflate our self-confidence and extinguish our joy.

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