3 Highly Effective Sleep Hacks You Shouldn’t Miss!

naturopathy for sleep - dr amauri caversan wellness centre

Attention: Night owlers are more prone to die prematurely than early risers.

The Journal of Chronobiology International studied 433,000 people and found that those who go to bed late and struggle to wake in the morning are 10% more likely to have early deaths than early risers.

Additionally, they also discovered late risers are prone to develop psychological disorders and physical illnesses such diabetes and physical illnesses.

According to BBC Health News:

“Malcolm von Schantz, professor of chronobiology at the University of Surrey, and another author of the paper said the problems experienced by night owls were a “public health issue that can no longer be ignored”.

If you’re a night owler yourself, or have a problem maintaining a regular sleeping period, here are 3 hacks sleep experts recommend you to try:

Hack 1. “4-7-8” Breathing Technique

How it works:

– BREATHE IN through your nose for four seconds
– HOLD YOUR BREATH for seven seconds
– EXHALE through your mouth for eight seconds

This technique was first introduced by a Harvard-educated doctor, Andrew Weil, MD, as a means of reducing stress and promote relaxation.

In her blog post “True Story: I Swear By This Trick to Fall Asleep Fast”, author Alina Gonzalez was struggling with stress and sleeplessness due to her best friend’s upcoming wedding:

“It was the week before my best friend’s wedding, and my anxiety (nerves, plus excitement) had reached epic levels. I wasn’t sleeping, to say the least. Part of that had to do with the maid-of-honor speech I would be giving. I was terrified and could not shut my brain off to fall asleep at night.”

Fortunately, the bride-to-be happens to be a wellness practitioner and suggested to try the “4-7-8” breathing trick which worked out well for Alina. She described her experience below:

“To me, the effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forced to slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.

When you first start, you’ll be desperate to just take in another breath, or you’ll want to speed up your counting, but if you stick to the numbers (or at least try to) and don’t take any breaks (in other words, consecutively repeat the 4-7-8 without resuming regular breathing), you can literally feel your heart rate slow down, your mind gets quieter, and your whole body physically relax. It washes over you like a calming, relaxing drug. I can never remember getting past the first set of 4-7-8.”

Know more about her story, read here.

Hack 2. Use of Natural Sleep Aid

Certain salve’s and sprays can be effective in promoting sleep. However, you might also want to consider getting a natural sleep aid supplements. At our wellness centre, three  of our most popular products are:

AOR Ortho-Sleep

– used for insomnia, promotes sleep and relaxation, improves quality of sleep and is 100% vegetarian.

Get it here.

BioClinic Naturals Gaba-Pro

– a low level of GABA (Gamma amino butyric acid) is known to cause anxiety, depression, insomnia, and epilepsy. With BioClinic Naturals Gaba-Pro, it is naturally manufactured, more superior to the synthetic kind, and has a fast acting effect which can be felt in as little as five minutes and can last from four to six hours.

Get it here:

Douglas Labs Brain Calm

– consists of GABA‚ Passion flower‚ Glycine‚ and Inositol, all ingredients known for their calming effects, stress relief, and promotes healthy sleeping habits.

Get it here.

Hack 3. Do a Workout.

It’s common knowledge that regular exercise has many health benefits. But did you also know that working out can boosts sleep? In the article “Seven ways … to improve your sleep” by Nic Fleming on The Guardian, item number 6 caught our attention:

“Do sweat it

Research has shown that working out can boost sleep. A review of 34 studies involving almost 2,000 participants found exercise shortens the time it takes to nod off and improves sleep duration and quality. However, Japanese researchers found that vigorous running an hour before bedtime cuts sleep length, while moderate exercise does not. “Regular exercise during the day or evening is a great way to improve sleep, but within two hours of bedtime it releases hormones that can lengthen the time needed to get to sleep,” says Shadab Rahman, a sleep researcher at Harvard Medical School in Boston, Massachusetts.”

Source: The Guardian

All hope is not lost for you night owlers. These tips will help you sleep better and get that rest your body deserves.

For more advice on how to improve sleep and your overall wellness, contact Dr. Amauri Caversan, he is a Toronto Naturopathic Doctor providing patient-centered health care.

 

Recommended reading: Acupuncture – A Naturopathic Treatment With Healing Wonders