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Are you getting 6-8 hours of uninterrupted deep restful sleep with dreams? Do you feel refreshed when you wake up? If not even if you are getting some sleep, you may not be getting quality sleep.
Insomnia is an epidemic that is affecting roughly 60 million Americans. Half of my clients suffer from sleep disorders. Valerian and melatonin are popular supplements these days but instead of turning to supplements or sleeping pills I advise you to look into root problems causing sleep disorders.
There is so much activity happening in our lives these days. I bet this much activity was unheard of 20 years ago. If I say mutitasking causes sleep disorders will you believe me? Aren't we all using multiple tabs and windows in our computer, with one minute searching online, another minute reading email and another minute distracted by a popover or a phone call or a chat message? Our brains have to speed up from say 40 miles per hour to 80 miles per hour to keep up with this multitasking and information overload. Just like the computer needs to be wind down, we have to bring our brains from 100 miles/hour to zero at night. You need to cut the power off. Just like you have to put the brakes before you park your car in the garage you have to gradually slow down and prepare for sleep. You don't go to bed with a brain full of 100 miles/hour racing thoughts.
Sleep rituals are highly recommended to get you to slow down and get ready for sleep. Taking short walks, a bath or shower, reading from a book or kindle paperback turning off electronics at 1-2 hours before sleeping are great ways to slow down your brain.
Blue wavelengths are great for you during the day to keep you active but you don't want that when it turns dark. But with proliferation of electronics with screens and energy saving lights, we are basked off in blue light that suppresses our sleep hormone, melatonin. Too bad, a few years ago, that my husband and my brother replaced all our regular incandescent bulbs with energy saving long lasting (up to 11 years!)LED bulbs. I was not aware of the fact that LED lights and florescent lights emit too much blue light. We don't have sleep issues at this time but if it ever becomes a problem for us I will be considering going back to biologically friendly incandescent bulbs or other options like shorter wavelength red lights for bedrooms .
Consider wearing blue blocking glasses or installing an app like f.lux for your computers or twilight or lux for you hand held devices that filters the blue/green wavelength at night. Your family may make fun of you wearing blue blocking glasses but if you are really serious about your sleep problems consider wearing them in the evening. They will get used to it after some time.
We talked about blue light, now let's talk about the color of noises. It sounds strange to call a noise by color but you might have heard about white noise like the sound of static from the TV helping some people to get sleep. Pink noise like sound of fan, natural sounds like rain, ocean waves, leaves rustling in the wind has also shown to be effective in getting deep sleep.
Don't worry, if you always sleep alone, I am talking about the sheets, the mattress and the pillows that touch your skin. Have you ever thought of what is inside your mattress and pillows? How are your sheets made? Reducing toxicity from your bedroom and bed plays a major role in improving your sleep and health quality. Invest in a good natural latex mattress topper and pillows to reduce your toxic overload while sleeping. You will notice a huge difference just with one night of sleep with this change.