"There is no hope for a civilization which starts each day to the sound of an alarm clock." ~Unknown

Few would argue about the value of a good night's sleep. The fact is,
we think, act and even look better when we're well rested. A lack of
sleep--or poor quality rest--is associated with weight gain, metabolic syndrome, cancer and early mortality. So it follows that adequate
slumber is essential to happiness, health and longevity.

It's not uncommon to have an occasional bout of insomnia, but what
if you just can't seem to get your forty winks, and it's becoming more
than a minor irritation? Join us for a look at some remedies--things
other than prescription drugs or medications--to help you give it a rest.

Timing is everything. Anyone who is a parent knows how crucial a nighttime routine is, so that both child and parent get regular sleep. So what about you: Do you have an evening ritual that signals that it's time
to wind down? It doesn't matter what the routine entails, what's important
is that there are simple, repeatable steps you begin to adopt that signal you to get ready for sleep. You might find that ten minutes of stretching works, or maybe it's a warm shower, dedicated prayer time or perhaps simply listening to the same music each evening right before bed. Whatever your custom is, do it on a regular basis so your body and mind begin to associate your chosen activity with the onset of sleep.

Too little. Too late. No matter how inspired your nighttime ritual is, if you're fighting yawns or rereading the same paragraph without absorbing it, you're up past your bedtime. When you consciously make a decision to stay up and finish whatever you've deemed so important, you're also deciding to sacrifice some of your rest. It's best to avoid watching TV or using digital devices the hour before sleep, so power down your devices, turn off the light and lay your head on the pillow. Try to go to bed at the same time each night, and get up close to the same time each morning.
This includes weekends!

Cool down and chill out. Room and body temperatures affect sleep and sleeping comfort. Most people experience better, more restful sleep in a cooler room, particularly one that has fresh air (a case for leaving the window open!) If you're exercising right before bed, you need to give yourself time to cool off and recover before slipping into the sheets. Get plenty of exercise during the day. Studies have shown people who are physically active sleep better than those who are sedentary. The more active energy you expend during the day, the sleepier you will feel at bedtime.

Nix the bedtime snack. For the deepest and most restorative rest, stop eating at least three hours before bed. This schedule will give you time to burn off calories and digest your food, but you won't be hungry before you turn in. The body uses a lot of energy during the process of digestion, meaning it's working hard breaking down your evening meal. Give it a rest, and you'll feel better in the morning! Also, reduce your intake of caffeine and alcohol, particularly in the evening. That nightcap before bed may help you drift into dreamland quicker, but it disrupts your deep sleep cycle, making your slumber less refreshing.

Natural sleep aids that may help

• Try aromatherapy. The scent of English lavender has long been used to help people doze off. It's been found
  to lengthen total snooze time, increase deep rest and generally contribute to more refreshing sleep.

• If you suffer from night sweats or hot flashes, try a Chillow™--a thin, flat foam pillow insert--which can help
  to cool the head throughout the night.

• Poppy seeds have long been used as a folk remedy to aid sleeping. (Drop us an email at  
  info@fork-road.com if you'd like a recipe for a Poppy Seed condiment you can eat an hour before bed.) 

• Melatonin can help you to fall asleep when the sleep/wake cycle has been disturbed, such as in situations involving jet lag or erratic work schedules. Melatonin is typically taken about 30 minutes before the desired bedtime.

Do some of your own research on herbal and supplemental remedies such as 5-HTP, catnip, passionflower, hops, tryptophan, kava, chamomile, valerian and others. Remember, like all drugs, natural sleep remedies can have their 
own side effects and risks. It is important to read the label and follow directions carefully. Different brands may have different dosages. Know what you're putting into your body.

The afternoon slump

Even after a decent night of sleep, you may find yourself losing steam in the afternoon, due to a variety of reasons.
Got an afternoon slump? Ask yourself the following:

• How much coffee do you drink in the morning? If you have a java habit and feel energized early in the day but lethargic and slow in the late afternoon, it may be
  time to get off the hamster wheel.

• Are you getting regular, good-quality exercise? Exercising can help keep your
  energy levels high, especially if you work out in the morning.

• Are your lunches heavy in carbohydrates or processed foods? Midday meals
  with lots of carbs and preservatives or additives can make you sleepy.

• Are you eating too much sugar? While sweets can cause an initial energy spike, they are usually
  followed by a decline in energy. Opt for a healthier snack-such as fresh fruit-that will sustain you longer.

• How do you typically deal with your slump? Try going for a brief walk to get your blood flowing.
  Or stop and drink an entire glass of water; you may need to rehydrate.

"Death, so called, is a thing which makes men weep: And yet a third of Life is passed in sleep."

~Lord Byron     

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