9 Steps to Healthy Sleep

These are some sleep tips that I picked up from Dr. David Williams, and a few of my own:

1.  Do not use melatonin supplements for sleep on a daily or regular basis. For occasional jet lag or to help re-adjust your body clock, low melatonin dosages of 2 to 3 milligrams may be justified.

2.  Arrange your bedroom so that you have as close to complete darkness as possible. This may require heavier curtains in the bedroom or even changing bedrooms in the house. Wearing a sleeping mask can help, but it is not the total answer.  The reason for this, is that even small amounts of light can reduce your body's natural melatonin production, such as that produced by a nightlight or clock radio.

Light exposure during sleep can also disrupt the immune system, disrupt prostaglandin production and intracellular calcium levels and increasing the risk of developing depression and cancer in the future.

3.  Even a short period of light exposure during the middle of the night can significantly disrupt melatonin production.  So, try not to turn on any lights in the middle of the night, even if you have to get up to go to the bathroom.  This can present a slip/fall danger, so be careful.  Make sure not to leave items on the floor and make sure that you can confidently navigate about in the dark.  If you need to turn on a light, use the dimmest light possible to still safely navigate.    

4.  Increased electromagnetic fields (EMF) in bedrooms lead to a reduction in melatonin production. Previous studies have already shown that electromagnetic fields suppress melatonin production and stimulate the growth of breast tumors in animals. Research now suggests that the same phenomena occurs in women.

Move all electrical appliances, clocks, phones, televisions, answering machines, etc., at least six feet from the bed. Don't run any electrical cords under the bed, don't sleep under an electric blanket, or use a waterbed heater. The electromagnetic field from an electric blanket has been shown to penetrate as deep as six inches into body tissue!

Earthing sheets are also helpful, as far as negating exposure to EMF.  http://www.earthing.com/

5.  If you have trouble falling asleep, you might want to try a hot bath or shower before bedtime,  to relax.

6.  If you are on a regular exercise program, studies have shown that regular exercise enhances sleep in almost everyone with sleep disturbances. Something as simple as regular walking can make a big difference in the quality of your sleep-not to mention the dozens of other positive changes it will bring about.  If you do start a rigorous exercise program, make sure to be cleared by your medical doctor, to make sure that you are physically capable to do so.

7.  When you wake up in the morning, open the blinds and let the sunlight in. This is impossible to do in the winter, if you get up and it is dark outside.  Full spectrum indoor lighting is the next best thing.  This is the proper way to reset your body clock and will ensure that your melatonin levels will stay set on "awake" until that evening.

8.  Try to go to bed and get up about the same time every day.  This will not disturb your hormonal release, which is controlled by your circadian rhythms.

9.  It is best to wake up naturally, when your body is ready to, without a clock radio or alarm.  If you do have to use one, try to use one that gradually increases the volume, as to not wake you up too abruptly.  This will be much less stressful on your body.

For More Information:

http://www.drdavidwilliams.com/7-steps-to-healthy-sleep#axzz2fRk7Mv39?key=207111&utm_campaign=social...