Hi I’m Dr. Sarah Murphy, licensed Naturopathic Doctor, for WebiHealth.com. Do you have trouble sleeping at night? If so, then you’re probably well aware of the devastating effects this can have on the rest of your life. Sleep is the body’s main mechanism for rejuvenation, repair and healing. Getting adequate sleep leads to greater health and quality of life.

Insomnia is a symptom characterized by the inability to fall asleep and/or stay asleep. Insomnia is just a symptom, not an illness in itself. It signifies an external or internal disturbance is happening, so it is crucial to search for and address the underlying cause and illness or disease if any

As a Naturopathic Doctor I use a wide spectrum of natural therapeutics to help my patients heal from all sorts of illness and disease. Although there are numerous reasons different people have trouble sleeping, I’d like to go through ten tips for better sleep that you can try at home, no prescription needed.

First, Establish a Routine: The human body operates on a daily rhythm aligned with the cycle of day and night. Maintaining a consistent daily routine of eating and sleeping helps the body know what to do and when to do it. Pick the most common times you sleep and eat and stick to that pattern as much as possible. This will balance your hormone levels, helping your body’s internal clock know when it’s time to rest and go to sleep.

Second, Moderate Caffeine: Caffeine produces a false high energy, stress state that messes with the body’s natural daily rhythm. Consider eliminating or at least moderating your caffeine intake. Teas are best, especially green tea. If coffee is a must, then try to limit your intake to one or two cups a day. Also, limiting caffeine intake to the early part of your day will allow the body to rest and rejuvenate more deeply during sleep time.

Third, Eat for Balanced Energy: Eating a healthy balance of protein, carbohydrates and healthy fats throughout the day is essential for steady energy. Carbohydrates, such as white breads and sugar, can cause a rapid spike in blood sugar levels, followed by a dramatic dip in energy. These erratic energy highs and lows can be avoided by adding protein and “good” fats to a meal or snack: for example, eat peanut butter or a cup of yogurt with your toast, or a handful of mixed nuts with your fruit.

Next, Experience the Dark of the Night: Dim lights nearing bedtime and full darkness during sleep time increases the body’s production of melatonin, a hormone that promotes deep rest and sleep. That means no nightlights, no computer screens left on, and even covering the alarm clock light and windows with an extra curtain of fabric.

Next, Breathe, Breathe, Breathe: For many of us our breathing is poor in quality because it is shallow. Deep breathing exercises before bed are very calming. To take a deep breathe let your lungs fully fill with air. Make sure your belly rises on the inhale. Focus on the exhale and let it be twice as long as the inhale. So inhale for a count of 4 and then exhale as you count to 8. Repeat this several times.

Also, Try Meditation: Check out the free, guided audio meditation Podcasts offered through iTunes to find one that helps quiet your mind for relaxation and better sleep, in as little as ten minutes a day.

Next, End the day with Magnesium: Magnesium is a mineral found in foods such as nuts, grains, beans, dark green vegis, fish, and meat. A typical supplement dosage is a 250-300mg capsule before bed. This should be combined with calcium supplementation so as to maintain the body’s proper calcium-magnesium balance. This may be harmful if you have any sort of kidney disease so, if that’s the case, consult with you doctor first.

Also, Take a Epsom Salt Bath before Bed: A hot bath before bed with 2 cups of epsom salts dissolved in it can be deeply relaxing. Both the heat and the salts act as natural muscle relaxants and tension relievers. Epsom salts can be found at most any supermarket or drugstore.

And, Try a Yoga Pose: All the forward bend yoga poses are sedating. For example, try Uttanasana Standing Forward Bend before getting into bed. Be cautious with this one if you have low back problems. Stand, like so, knees bent, hands on front of hips for support, and roll forward until you feel the stretch. Release your arms to the floor, or clasp your elbows. Hang forward, breath and relax, and let the weight of your body stretch out your back. Stay here for as long as is comfortable, perhaps a minute. To come out of the pose, put your hands on your hips and roll up.

Lastly, Ease the Mind: Mental-emotional stresses are often major factors in insomnia. So exploring and healing any psychological stresses that you may have is highly important.

Again, insomnia can be due to a variety of causes depending on the individual person. These are just my fundamental tips for better sleep, and there are many more natural treatments available. Your particular situation may best be explored and solved by visiting a naturopathic doctor in your area.

If you’re out here in the city of angels, Los Angeles, I’m Dr. Sarah Murphy. Feel free to contact me at “mailto:murphy@lotusew.com” murphy@lotusew.com or drmurphy@themusiciansphysician.com.  By working one on one we can assess what is going on with you as the individual and unique person that you are, and we can treat the root causes that are disrupting you from getting the deep and lovely sleep that you deserve.

I am Dr. Sara Murphy for WebiHealth.com, your source for health tips, medical answers and your overall guide to wellbeing.

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