"I am the Allower of my own Wellbeing"

A natural health newsletter written by Sherry Dell, PhD, CN

Volume 4, Issue 3
February, 2011

We are deep into the dark time of the year.   If we look around us, we can see that all of nature has decided it is a really good time for a long winter’s nap. 

So if we humans are wise, we too will take these long, dark evenings and short, dark days to follow nature’s cue and close our eyes.  Personal reflection for the purpose of identifying what needs to be released is appropriate to this time of year.  Meditation, long, hot baths, an evening spent with a really good book, or time to organize the old photo albums are also good activities for this time of year.

And perhaps the most important activity of all for this time of year is SLEEP.  If you are like most Americans, you are sleep-malnourished.  In other words, you are just plain tired.  And even if you aren’t aware of being sleep-deprived, this is the time of year to recharge your batteries, get some naps, and give your body the chance for healing and rejuvenation.

Spring, though most of us probably can't quite imagine it yet, really is just around the corner.  Let's arrived rested and refreshed this year. 

So here are my helpful hints on how to improve the quantity and quality of your sleep.

First of all recognize that if your body is in any kind of fatigue, pain, or discomfort, your body is in need of healing.  And healing happens best when your body is at rest.  When you are at work or exercise or even just awake, your body is being “used up” to accomplish these tasks.  Only at rest does your body have full access to its healing modes.

So it is useful to separate your day-time life from your night-time life.  Begin by creating a buffer zone of time between two.  The buffer zone is meant for activities that help you “switch gears” between daytime and nighttime. 

No telephone calls, no computer time, no television, no work-related conversations, no planning the next day, and no horror or thriller novels are allowed because you want to retreat from your analytical, stimulated mind.

Instead you want to move closer to your relaxed, sleep state.  That means soft music, a cup of herbal tea, maybe a bubble bath or a short shower to wash away the cares of the day, uplifting reading such as poetry or spiritual guidance, and time to whisper sweet nothings to your loved ones are the best activities for the buffer zone.

There are also many, many other lifestyle practices and natural herbs and other nutrients that can be of further help once your buffer zone is in place.  For example, the practice of counting your blessings or what is sometimes called a gratitude practice is a tremendous sleep aid that brings many other benefits with it including a sense of improved wellbeing. 

I often suggest that you begin your list with thanks to the warm pillow and bed that you lie in as you are falling asleep since most humans on the planet do not enjoy that luxury.  Don’t forget the sunlight that warmed your day or the breezes that brushed your cheek or the farmers that grew the food you ate today and you’ll be off to a very hefty list of gratitudes before you know it.  Gratitude is quite harmonious with sleep and dream states, so you’ll often fall asleep in the middle of making your list.

Your night time cup of herbal tea can also be a sleep aid.  Consider making it from one or several of these sedative herbs: chamomile, skullcap, catnip, hops, passionflower or lavender.  Simply fill a tea ball with your dried herbs and let steep for 5 minutes before drinking.

If you suffer from hypoglycemia, it can also be quite helpful to eat a light protein snack before bed to help keep your blood sugar levels up throughout the night.  When blood sugar levels drop off, your cortisol levels must rise to wake you so that you can eat and restore your cellular energy.

Certain amino acids (proteins) can also be very helpful for relaxation.  As can a limited time use of melatonin (a hormone that regulates your daytime and nighttime bio-rhythms).   And many other western, Chinese, and Ayurvedic herbs.   You will want to ask your natural health practitioner if these might be helpful for you and for proper dosing. 

Here’s wishing you a really good sleep-filled winter!