November/December 2007
Jaime Netzer
Zzzz. A good night's rest can be more precious than
gold to an overworked, over-stressed body. Experts recommend
fitting in a full seven to nine hours of sleep per night, and
getting better sleep can improve work performance, memory and even
relationships.
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But it's not always easy to get to bed on time, or to relax once
you're there. If you're feeling sleep-deprived, there are plenty of
natural options to help soothe you into a restful slumber. The
following suggestions can help you make the most of your
slumber.
Before bedtime
- Make sure your bedroom is a sleep haven ? keep the temperature
down, the lights low, and avoid doing anything but sleeping,
snuggling or other bedroom activities between the sheets. This
means no TV, late-night Web surfing, or, worst of all, work.
- Lavender has been proven effective at inducing calm and
relaxation. Get a lavender eye pillow or use a few drops of the
essential oil to soothe your senses.
- Establish a bedtime routine. Taking a hot bath can exaggerate
the natural temperature dip your body experiences as it transitions
from wakefulness to sleep, bringing sleep on faster. You can make
bathing at night and reading something pleasant before bed a daily
practice.
- Avoid (or eliminate) caffeine, nicotine and alcohol, especially
close to bedtime. Alcohol and nicotine may seem to induce shut-eye,
but both cause disrupted snoozing later on in the night. Caffeine
can stay in your system for up to 12 hours, keeping you awake long
after you'd like.
