As one of the things that humans do the most, we might as well get the most out of our sleep. The average human will spend 25-35% of their life sleeping. Put simply, sleep is when our body heals. Sleep helps our body regulate hormone levels, it soothes sore muscles, and it helps us mentally unwind. Unfortunately for many Americans, restless sleep has become an all to often occurrence, but there are some natural alternatives.
Fresh air and mental relaxation are two great starts, and they are both free. Opening a window, or taking the dog for a walk, will help oxygenate our tissues and promote healing. As for relaxation, reading a good book will help our mind tune-out the commotion of daily life, and it usually allows our brain to relax and help us sleep better. Prayer or meditation may also help with relaxation to help settle our mind and achieve a deeper sleep.
Another natural sleep aid is tryptophan. Tryptophan is an amino acid (building block of proteins) that our body uses to make Serotonin. Serotonin is the hormone that helps regulate sleep patterns. Chicken, turkey, seafood, milk, cheese, yogurt, and beans all contain substantial amounts of tryptophan. The best example of how well this substance works is Thanksgiving day. After a big meal of turkey and potatoes, we all feel like a nap, and a big reason for this is the high levels of tryptophan in turkey. Simply adding these foods to your evening meal should help our body make more of the hormones we need to sleep.
Some vitamins may be helpful with sleep. Vitamin B3, also known as Niacin will help induce sleep if taken in larger than RDA doses. Some studies have shown that taking 50-200mg about 20 minutes before bedtime usually works the best. Figuring out how much your body needs will take some experimenting, but you want to take the smallest amount that makes you feel sleepy. You should also expect to experience a brief “niacin flush.” This may feel like a hot flash, or a blushing sensation, but it should go away in a short time. This warm feeling should be relaxing and is usually pleasant to most people. Be sure to consult with your doctor if you have any pre-existing heart conditions, or if you have any adverse side effects from taking Niacin.
As a chiropractor, I feel compelled to mention that a good bed and a comfortable pillow are important as well. A bed should be as firm as you can handle, but it should still be comfortable. I typically recommend a firm bed with a “pillow top” covering for comfort. Some people like the memory foam, or the sleep number beds, and that is up to each individual’s preference. Memory foam has a tendency to get sort of hot, because it is made out a substance very similar to rubber, although it is quite supportive. Sleep number beds are great because they allow for adjustability, unfortunately people have a tendency to keep them on a really low number and this does not allow for good support to the back. Normal spring mattresses can be quite good as well, but these will wear out due to the nature of springs. I typically tell people that inner-spring mattresses will last for 7-8 years no matter what the warranty says.
In general there are many little steps we can do to ensure a restful nights sleep, and many of them have little to no cost out of pocket. A new bed can be quite expensive, but if a lousy bed is the problem then it is well worth the investment to buy a new one. These simple steps should help you sleep better, and your body will thank you for that.