Simple Solutions for a Sound Sleep

Are you getting enough sleep? If your answer is no, then you're not alone. Approximately 29 percent of Americans report getting less than seven hours of sleep per night on a regular basis.

Sure many of us can handle the loss of an hour or two or even three every now and then, but it becomes a problem when we become unable to pay back our sleep debt. Just one week of insufficient sleep can affect our health and feeling of well being. Too little sleep can increase your risk of heart disease, diabetes, stroke, depression and obesity, and it also makes you more susceptible to bacteria, viruses, and other pathogens because the immune system is weakened. Sleep is a key pillar to good health, on par with healthy eating and regular exercise.

But there is a simple solution: Go to bed earlier! If this isn't something you normally do, you'll need to plan ahead. First, consider that you may not be able to complete everything that you might like to complete in a day. If you've put too much on your plate, allow yourself to take some of it off until the next day. What must absolutely be done and what can wait? Be forgiving of yourself.

More Savvy Solutions for Better Sleep

If you're having trouble falling asleep, limit or avoid the stimulants, such as caffeine and nicotine. Caffeine produces a stress response, so if you're already experiencing stress, a cup of coffee will compound the effects on your body. 

If you suffer from insomnia, Traditional Chinese Medicine herbs can be customized to address whatever imbalances---hormonal, neural, adrenal, and so on---that are causing your sleep issues. Natural remedies like chamomile, valerian root, passionflower, and lemon balm (a.k.a. Melissa officinalis---yes, my namesake can help lull you to sleep!) can be found in tea, capsule, tablet, and tincture format.

Acupuncture has also been shown to increase nighttime melatonin release. Melatonin is a hormone that we produce to help regulate our sleep-wake cycle, and it is stimulated by darkness, usually starting around 9 p.m. and peaking around between 2 and 4 a.m. We tend to produce less and less of it as we age, which is why so many older people have trouble sleeping.

Eating can also affect sleep. Eat dinner at least a few hours before bedtime and have only a light snack in the evening if you're hungry.

Last, but certainly not least, set the stage for sleep. Create a routine to help you relax before you get into bed. A warm bath, reading, or deep breathing exercises may help. You might also try meditating. If you're like me and find meditating a challenge, try a short recorded, guided visualization meditation. I use Take Ten (as in 10 minutes) Calm, Optimal Health, or Quick Getaways CDs to help me settle my overactive mind and get my inner night owl to roost.