Sleep Deeply, Live Longer

(Page 4 of 4)

February/March 2007
By Lynn Keiley 
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1. Begin with a very strict schedule of six hours of sleep each night, starting at midnight and ending at 6 a.m. Don’t take any naps while you’re following this program.

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2. If you can’t fall asleep, or any time you awaken and stay awake longer than 15 minutes, get out of bed and engage in a quiet activity, such as reading or listening to mellow music.

3. When you feel you’re ready to go back to sleep, get back into bed. If you’re not asleep within 15 minutes, get out of bed, and start the whole process over again.

4. It should only take a day or two before you’re tired enough to fall asleep quickly. Your goal is to sleep a full six hours at a time. When you’re able to make it through the full six hours with minimal disturbance for a few nights in a row, add 15 minutes to your sleep allotment. Stick to the rules, getting out of bed anytime you lie awake for 15 minutes. Keep adding to your total duration until you reach a nightly amount that leaves you feeling rested.

A program like this takes a lot of discipline, but you’ll rest much easier knowing that you drifted off to sleep naturally.

Herbs for Sleep

Herbs are another natural option for obtaining a restful night's sleep. The following herbs have good track records for promoting sleep. Try them as supplements, teas or tinctures.

  • Valerian
  • Kava
  • Hops
  • Lemon balm
  • Chamomile

For more on using herbs, check out the American Botanical Council's definitive The ABC Clinical Guide to Herbs, or visit the Herbs for Health Web site.

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