It goes without saying that we need adequate sleep for optimal energy, but most us are not getting near enough. AMA reports sixty percent of adults suffer from sleep problems characterized by difficulty falling asleep and maintaining sleep, which results in a non-restorative quality of overall sleep. There is a direct relationship between quantity and quality of sleep and health problems. Over time, sleep deprivation can lead to obesity, hypertension, cardiovascular problems and diabetes, as well as mood problems, decreased productivity, and safety issues at home and on the job.
 

Sleep is vital to learning, memory, and performance. While you sleep the brain processes information gathered throughout the day and organizes it. According to Andrea Herman, the Director of the Better Sleep Council, "Getting a good night's sleep in a restful sleep environment is one of the most productive things anyone can do for themselves to improve their personal and professional quality of life." Here are 5 things to try to make the most out of your ‘shut-eye’:

Consistency

Keep bedtime and wake time consistent, even on the weekend. This helps strengthen the circadian rhythm, a biological clock in our brain that regulates our sleep-wake cycle.

Relaxing Routine

A relaxing routine before bed time can help you to unwind. Warm baths, a cup of herbal tea or light reading are all calming pre-bed activities. Try to avoid stressful or stimulating activities before bed such as work or video games and make the bedroom off limits for these activities.

Dark, Cool and Comfy

The place where you lay your head at night is vital to sleep quality. Invest in a quality bed and pillow. If annoying light creeps in through the drawn shades, use an eye mask to keep things dark. A fan or other white noise device can drown out other noises that can interrupt sleep. If that doesn’t work, give ear plugs a try to get a peaceful night’s rest.

Herbal & Supplement Support

-5-HTP can help you get to sleep faster and reduce night-time waking.

-L-theanine is a stress reducer that can enhance the tranquility of sleep.

-Chamomile tea is a popular herbal beverage that has been used for centuries as a natural sleep aid as it has very mild sedative effects.

-Valerian has been used since the 1600s for its calming effects. Clinical trials have shown that valerian may help provide relief from insomnia when taken for two weeks or longer. It may be especially helpful for those with sleeplessness due to anxiety or nervousness.

-Melatonin controls the body’s circadian rhythm, our internal daily clock. Darkness causes a release of melatonin while light inhibits its release. Research suggests that supplemental melatonin may benefit those with an odd sleep schedule the most, such as night shift workers and jet lag sufferers. In these situations, the circadian rhythm can become interrupted.

-Lavender has been used for centuries for its calming properties. Recent studies support this traditional use and have found that lavender aromatherapy can promote relaxation and improve sleep quality. Massage with lavender infused massage oils may help ease anxiety levels. Germany’s Commission E has approved lavender flowers consumed as a tea for insomnia and restlessness.

Naps

A “power nap” may be just what you need to recharge your batteries during a mid-afternoon slump. A 20-30 minute nap can help improve alertness and performance without making you groggy.

References:

American Psychological Association, http://www.apa.org/topics/sleep/why.aspx

National Sleep Foundation

Herb Research Foundation

HerbalGram