8 Easy Things To Do When You Just Need Some Sleep

We all need a good night's sleep. How often do you hit the sack totally exhausted, at whit's end--especially if your a parent of young children--only to find you feel much better the following morning? This all sounds axiomatic, but sleep is becoming harder to come by these days. In a study by Statistics Canada, the longer hours you work, the less you sleep. As well, if you are a parent, you sleep less than those without children. If you are married or live with a partner, you sleep less than those who live alone. If you feel rushed at least several times a week, you tend to sleep less. All these factors lead to less sleep. As well, more people are using electronics in bed, which are also contributing to disturbed sleep patterns, and thus less sleep. 

So what can we do to get ourselves calmed down and ready for bed? What are some good  soporifics (sleep inducers) that can help us? 

1. Technology: This is a big one. We are so accustomed to using technology that we don't realize its effects on sleep patterns through radiation and other means. Turn off your wifi before bed--or just leave it off when you aren't using the internet. Also, keep cell and cordless phones away from your body, unless they are completely powered off. Don't use your tablets and phones in bed. Avoid any bluetooth technology as well in and around your bed or body. Shut down all bluetooth on your devices if you are leaving them on. 

2. Electrical devices: Keep all electrical devices away from your sleeping area, including TVs, refrigerators, WIFI modems, stoves, stereos, phones, etc. 

3. Hot water and honey: The elixir from bees is an amazing soporific. Dilute a tablespoon in some hot water and drink before bed. Apparently the glucose in the honey will signal to the brain to turn off the neurotransmitters linked to alertness.

4. Warm milk: A classic--for those who aren't lactose intolerant, or who are but don't mind. 

5. Half banana, handful of almonds: combination of tryptophan, carbs, and magnesium might do the trick. Substitute cherries for bananas, which will release melatonin.

6. Complex carbs: It's probably why many people like to snack on potato chips before bed or a bowl of cereal. The body produces serotonin as it breaks them down.

7. Deep breathing: Sometimes our brains are so fried from work that we can't settle it down. Deep breathing can relax the mind and body. 

8. Reading: This is a favourite of mine, but the choice of book is critical: nothing scary--it'll give you nightmares; something lengthy, and convoluted; a book that is interesting enough to keep you reading, but long-winded enough to put you to sleep, such as a biography or a history of some major battle.