ADJUST YOUR LIFESTYLE FOR BETTER SLEEP

As you may have also learned from my book Manage Cancer Treatment Side Effects, according to the U.S. National Sleep Foundation, more than 50% of adults have sleep problems (insomnia), i.e. lacking the ability to fall or to stay asleep. While synthetics cannot overcome this problem satisfactory, read on to learn about nature’s healthy and successful answer. 

THE PHILOSOPHY BEHIND

Although poor sleep is not a ‘disease’ in strict sense, it comes partly with dramatic health consequences according to research at, inter alia, the University of Copenhagen in Denmark and the Norwegian Institute of Public Health in Bergen, Norway.
 
Poor sleep may well support the development of cancer, based on research at the Fred Hutchinson Cancer Research Center in Seattle, Washington, the Case Western Reserve University in Cleveland, Ohio, and Dartmouth University in Hanover, New Hampshire.
 
Even worse, sleep deprivation is a risk factor for premature death according to research at the University of Warwick in Coventry, UK.
 
Unfortunately, prescription or OTC sleeping pills don’t solve this problem. Not only may they lead to addiction if taken on a regular basis, they come with side effects creating actual health issues you may not appreciate. Yes, including cancer, according to the Scripps Clinic Sleep Center in San Diego, California.
 
Despite of the medical relevance, this phenomenon is poorly understood by the medical profession, as research at Dartmouth Medical School in Lebanon, New Hampshire, demonstrates.
 
Fortunately, nature offers us hassle-free alternatives, with no side effects involved.
 

NATURE’S ANSWER TO POOR SLEEP – SCIENTIFICALLY VALIDATED

Instead of synthetic medication and modalities, contemporary science is offering us many natural lifestyle factors to find sound sleep, as follows.
 
Based on research at, inter alia, in the U.S. at Boston College in Chestnut Hill, Massachusetts, Louisiana Tech University in Ruston, Louisiana, the University of Pennsylvania in Philadelphia, Pennsylvania, Brigham and Women’s Hospital in Boston, Massachusetts, and the University of Colorado in Denver, Colorado. As well as the University of Alberta in Edmonton, Canada, the German Aerospace Center in Cologne, Germany, and the National Taiwan University in Taipei, Taiwan.
 
Just a sample of respective natural lifestyle factors...

Regular Sleep Mode

Since irregular sleep pattern disturbs the circadian rhythm (i.e. appropriate physical, mental, and behavioral changes) with the consequence of sleep deprivation, natural lifestyle regularity is important, as the ‘biologic clock’ is releasing hormones which induce either sleep or the contrary – wakefulness.

Mindfulness & Meditation

These mental criteria can waive anxiety and support better sleep, accordingly.

Physical Exercise

This is absolutely a very important lifestyle factor for health in general and for sound sleep in particular.

Reading

Reading relaxing belletristic before bed is supporting sound sleep as well.
 
However, please make no mistake. While reading a printed book may help very well to find sound sleep, an e-book may not, because the backlits screens allow staying awake longer instead of falling asleep.

Listen to Music

Similar positive effect can be listening to relaxing music before bed.

Counting Down

Counting down from 100 slowly may also help, as it diverts from bad thoughts.  

Adjust Room Temperature

Always try to set your room temperature to what you feel is most convenient for you – not too hot, not too cool.

Hot Bath

To adjust your body to the appropriate temperature can be supported by taking a hot bath or shower before bed.

Comfortable Sleeping Position

Also finding the best position to sleep – on the back or side (right or left) contributes to a good night sleep.

Adjust Meal Times

Since it can take ap to 3 hours to digest a meal, and during this period it is not easy to find sound sleep, you may want to adjust your dinner time accordingly.

Avoid Caffeine

Also, avoid coffee and other caffeine containing food, at least 4 hours before bed, since caffeine is the contrary of calming down for sleep.

Don’t partner with your mobile in bed

According to research, it may well be counterproductive for sleep to have your mobile with you in bed to be online also at night.

Turn lights off

Lights on during night may cheat your circadian rhythm judging between day and night. To avoid, keep room dark for sleep.

Napping Questionable

Similar counterproductive for your circadian rhythm may be napping during the day, the closer you get to nighttime.  

Bathroom Visit

In order not to interrupt your sleep unnecessary, preferably see the restroom shortly before bed.
 
On the other hand, should you feel a need to see the bathroom during the night, follow this need and don’t hold off which otherwise would disrupt your sleep.

Quiet Environment

Noisy environments not only make it difficult to find night’s rest, it also lowers the quality of sleep.

IN A NUTSHELL

As you may have also learned from my book Manage Cancer Treatment Side Effects, according to the U.S. National Sleep Foundation, more than 50% of adults have sleep problems (insomnia), i.e. lacking the ability to fall or to stay asleep.
 
Unfortunately, you can’t enforce better sleep with industrial synthetics. Only if you adjust your lifestyle in line with nature, you will find rest.
 
In this blog you learn about some of these natural adjustments synthetic drugs cannot replace, to be sure.   
 
 

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DISCLAIMER
All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.