Without sufficient sleep your body is simply unable to function effectively. It is generally accepted that most of us need at the least seven hours each night.

However, getting these hours isn’t always easy, even when you go to bed at a reasonable time. So with this in mind here are some top tips to help you get a deep, restful night’s sleep…

Eat to sleep

Foods containing the amino-acid tryptophan have been shown to encourage the body to fall asleep. When you consume this chemical your body releases niacin (vitamin b) which helps to produce serotonin which in turn effectively calms the brain and relaxes the body. The best sources of tryptophan are dairy products, poultry rice, lentils, peanuts and whole grains.

Pick a Pattern

The best way to get a good night’s sleep is to go to bed at the same time each night and rise at the same time each morning. This helps your body adopt a constant sleeping pattern

Coffee and Chocolate

The caffeine in coffee, chocolate and, to a lesser extent, tea is a stimulant that, if taken in the hours leading up to your bedtime, will make it very hard for you to get to sleep and stay that way.

Temperature

Research has shown that having a warm bedroom is unlikely to result in restful sleep. Your body temperature should gradually drop through the night to around 17°C (63°F).

Exercise

You might think exercising before bed would tire you out and therefore encourage a good night’s sleep. But in actual fact the opposite is true. Physical exercise raises the internal body temperature well above the ideal levels for a restful sleep.

Now, I’m not saying to become a “monk” and avoid all the “joys of living”!!

The point is this: If we want to live a vibrant life and avoid illness and age gracefully, we have to develop healthy habits. We can’t burn the candle at both ends all the time and eat mostly junkfood throughout the day and expect to feel good or even look good, for that matter. Everything in moderation.

Below are some simple but very powerful, health-promoting habits we can develop to really improve our sense of well-being and help fight off disease as well as slow down the aging process.

1) Get some form of regular exercise 3-4 times a week. It was mentioned on the t.v. show “EXTRA” that 75% of AMERICANS do not do any form of regular exercise. Is it any wonder that obesity is on the rise in this country. A good exercise program would include stretching, some form of cardio and strengh-training. Try to include all 3 forms of exercise during the week.

2) Get Plenty Of Restful Sleep. (2 hours before midnight is better than 4 hours after midnight.) Don’t stay up too late.

3) Keep Your Body Properly Hydrated and alkalined. It’s important to drink about 8 glasses of fresh, clean water with a high pH every day.

4) Eat Fresh, Organic Fruit And Vegetables Everyday. They are loaded with “live” enzymes, fiber and vital nutrients your body needs to stay young and vibrant.

5) Keep Your Colon Clean by eating a high fiber diet and taking probiotics. (Almost every disease starts in the colon. That fact alone shows how critical it is to keep your digestive tract clean and functioning properly. If you do not have 2-3 bowel movements a day, then, your colon probably needs some attention.)

6) Get Some Natural Sunshine Everyday For about 15 minutes. (Your body needs sunshine to assimilate vitamin D and help you avoid depression.) Remember, the sun is at it’s hottest during the hours of 10:00am-2:00pm. If you are worried about skin cancer or have a pre-existing condition, don’t sunbathe during these hours and consult a qualified physician first.

7) Develop A Positive Outlook On Life And Avoid Dwelling On Negative Emotions. ( It is well documented and no longer a theory. Just about every “wellness expert” and doctor agrees that negative emotions release chemicals in your body that can effect you adversely. Some of the conditions related to negative emotions are: heart attacks, constipation, acid indigestion, shingles and hairloss. Just to name a few.)

Take Lots Of Anti-Oxidants Everyday To Prevent Free Radicals From Multiplying In Your Body And Compromising Your Health. Free radicals lead to aging and cancer. Some great anti-oxidants are acai berries, fruits high in vitamin C, broccoli, apples, etc.

9) Avoid Excessive Alcohol And Don’t Smoke.

10) Try To Remove As Many Unnecessary Chemicals As You Can From Your Life By Using Natural Cleaners, Laundry Detergents And Avoiding Processed Meats and junk food.

Another hidden danger is the use of many popular shampoos and skincare products sold on the market today. They are loaded with unnecessary, cheap chemicals that make their way into your bloodstream and compromise your health.

Dinner should be light since the digestive power is low in the evening.

A heavy meal taken in the evening remains mostly undigested.

Eat dinner between 6:00 p.m. and 7:00 p.m. so that the main digestion is completed before bedtime and does not interfere with your sleep.

Eat your meals at about the same time every day, so that the digestive system can always perform at its best.

Eat according to your hunger level. If you are not hungry don’t eat. Wait until your natural appetite (digestive power) has returned.

Drink about 6-8 eight glasses of water each day. Pure and fresh water is best. Make it a daily habit of drinking one glass of water about ½ hour before each meal and one glass of water 2-2 ½ hours after each
meal. This improves digestion and keeps the blood thin .

Sit down when you eat, even if it is for a small snack. The digestive system is better able to secrete
balanced amounts of digestive juices when eating in the sitting position.

Eat in a settled environment without radio, television or reading. Any distraction from eating impairs
the enjoyment of food and the ability of the body to supply the appropriate enzymes for digestion.
Sit quietly for 5-10 minutes after the meal so that the food has a chance to settle in the stomach before
getting up from the table. Lying on your left side for a few minutes and going for a 15-minute walk
afterwards also greatly aids digestion.

I am writing this post as a continuation of a previous post “Kids Need Sleep“.  So if you’re new to this post, I’d suggest reading that first to get a better understanding of my very strong position on sleep and children – although the title itself already states it.

Let me begin by talking about how Vanessa gained independence into sleeping.  She established it completely at the age of 2 years and 3 months.  Some may think that it’s too long, but in all fairness, every child is unique and every parenting method of that child is unique, so because I was the main caregiver and she’s a normally developing child, I will say NO, it wasn’t too long FOR HER.

Because she was the first child and the first grand child (on both sides), I must admit that my inexperience and her grandparents spoilage that we apted to not let her cry too much.

This meant that she had to be rocked to sleep with a pacifier until she was in such a deep sleep that whence putting her down, she wouldn’t stir.  I think many parents go through the problem of putting their child down, only to have them jolt awake and the cycle begins anew.

It got to the point where it would take a good half hour of pacing up and down my hallway until she slept deep enough to be put down.  Then when put down, she would only sleep for 20 minutes and then wake up crying.  My goodness!  I did try cry-it-out, lasting a solid 8 minutes before I broke down and then called my husband home.

Eventually, we migrated to a co-sleeping arrangement that worked much better, but this arrangement won’t last long because of baby #2.  Finally, we got Vanessa into her own room (via accompaniment) and then convinced her we needed to leave the room for various reasons, only to find that she’s fallen asleep.  Perfect.