Connie Henry

Who hasn’t suffered a bad night’s sleep? According to a recent poll by The New York Times, at least 55 percent of adults have problems with insomnia, which can manifest as difficulty falling asleep, waking frequently during the night or just plain getting up too early. Whatever the case, insomnia is the No. 1 complaint that elders bring to their healthcare providers.

The first rule of good sleep hygiene is remove detractors. If you have trouble falling asleep, cut out caffeine in the evenings, and avoid athletics, movies or other stimulating activities. Simple carbohydrates in treats or alcohol can cause problems as well.

Secondly, do everything you can to support optimal sleep. If staying asleep is your problem, keep the room a cool to moderate temperature, between 60 and 65 degrees, as excessive heat disturbs sleep. Additionally, limit fluids during evening hours to avoid trips to the restroom.

Thirdly, establish a pattern that will help provide a stress-free approach to going to sleep. If you wake early, avoid late-afternoon naps that interfere with a good night’s sleep.

There are a number of things you can do to supplement these approaches. One of the most effective is to try relaxation techniques. As an example, count 36 breaths when you lay down. This allows you to set aside the worries of the day. If you lose count or get distracted, start over until you have completed the full count. Often sleep comes before you finish. Also, try journaling before bed, as this allows you to get out the leftover thoughts of your day.

It also may be helpful to eat foods high in magnesium, which is a natural sedative. Almonds, cashews, peanuts, whole grains, dairy products and sunflower seeds are all rich in magnesium. Add a glass of milk and whole grain crackers with peanut butter or cheese as a sleep aid.

None of these is an immediate fix. These techniques need to be practiced and enjoyed, but they will quickly become associated with sleep. They will create an enjoyable way to approach the evening, and enjoying bedtime rituals is far better than dreading the sun setting.

Doctor of Naturopathy, Connie Henry is an herbalist and Registered Nurse. She can be reached at 505.268.0701 or at naturecarern@earthlink.net

February  2010 / 02-10