Sleep Time

Sleep is one of the most important things you can do for your body.  This has been documented by Harvard Health Watch and here is a direct quote from them.

• The Harvard Health Watch suggests six reasons to get enough sleep:
• Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
• Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
• Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
• Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
• Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
• Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

But how much sleep is enough??? Some people say 8 hours some say 10 hours and others say as long as it is increments of 3 hours a piece your good.  I used to live by that last one.  As long as I got 3 hours or 6 or 9 I was good, but 2 or 4 set me up for failure in my day.  I've never used an alarm clock either for some reason I can program how many hours I will sleep before I need to wake and that was it..internal alarm clock.  Finding sleep is often difficult for most people so here are a few suggestions about finding a peaceful, restful slumber!!

Why do so many people have trouble sleeping? Stress, Health, Pain or Obesity??   Well according to National Sleep Foundation, millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month - with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week. Understand Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of our body, including the immune system. The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness.  Believe it or not, one of the most common forms of insomnia can result as a lack of certain necessary building blocks like minerals, amino acids, enzymes, and vitamins. Many people have found that just by taking natural sleep supplements that offer to replace some of these missing components they are able to sleep better and to stay asleep throughout the night. So, if you want to make sure that you are getting the best sleep possible one of the first things that you might try doing is to start on a reliable multi vitamin regimen that will help you to manage your vitamin and mineral intake so that you can better regulate your sleeping patterns.


There are some supplements that can help when your insomnia get the best of you. So one of the first things that you should check in the ingredients is Calcium & Magnesium.  This is because Calcium & Magnesium works on the body like a natural sedative, and the loss of these minerals in the body can cause you to be restless, which can result in insomnia. Some adults who are using Calcium as a natural sleep supplement take it in a liquid form at bedtime and they usually take around a 1000 milligrams and 300-500mg of Magnesium. Remember don't take Calcium without Vitamin D3 ( these supplements work together and Vit-D3 helps with the absorption of the Calcium.

Probably the most well known of the natural sleep supplements is Tryptophan. This is because Tryptophan is an amino acid that is found in turkey, and the sleepiness that many people experience after Thanksgiving meals is often blamed on the effects of Tryptophan. This amino acid works to create protein in the body, and it also causes your brain to produce melatonin, which is a hormone that works to regulate the body’s sleep schedule. However, there are not Tryptophan supplements available in pill form as they have been banned by the FDA. You can still get the amino acid through turkey and milk.

Instead of relying on Tryptophan to help your body produce Melatonin, you can directly take a natural sleep supplement that contains Melatonin. It is important to note that taking this supplement can cause problems if you have a lowered immune system from cancer or if you have kidney problems. In fact, since Melatonin is a hormone you will probably want to talk to your doctor before you start taking it. Even though it is among the natural sleep supplements that you can take, the potential for problematic side effects mean that it is not something that you should take lightly.

Chamomile is one of nature's oldest and gentlest herbal sleep aids. It is most often drunk as a tea, which has a mild and pleasant taste. In addition to promoting calm and restfulness, chamomile is also used in cases of stomach irritation

Valerian is a root that has long been used as an herbal sleep aid. It has a characteristic smell, like old socks, which comes from isovaleric acid. Valerian can be used to help occasional sleeplessness, but is also particularly helpful taken long-term.

SAMe (S-adenosyl-methionine) is an amino acid derivative, and is found normally in the body. It is typically used as an antidepressant, but is also commonly used to treat chronic fatigue syndrome or as an herbal sleep aid. Its actions in the body help to promote healthy sleep cycles, especially when taken daily for several weeks.  SAMe helps to promote sleep by increasing serotonin, a nerotransmitter important to sleep and mood. SAMe also works with the hormone melatonin to harmonize the body's natural day/night rhythms. SAMe is extremely safe, with no known serious side effects. Minor possible side effects in high dosages may include nausea and gastrointestinal discomfort.

Try the simple and natural remedies first and if that doesn't work consult your Doctor for other options. I myself  love to sleep, I respect my body's need for sleep when I lie down I tell myself I'm tired and need at least 8 hours. I close my eyes and take a deep breath and relax my mind and my body. My secret is when my eyes are closed my brain is saying to me "Your Tired" "Your so Sleepy" and the next thing I know it's morning. I know it sounds simple enough but there are those times when even I wake up before my 6-8 hours and I cannot turn my brain off! I know my 11 year old is a grumpy mess without her 8 hours of sleep.  For children I recommend Calcium/Magnesium supplement and warm lavander epson salt bath.  I'm not a fan of herbal supplements given to children under the age of 12, it can be dangerous if not DEADLY to give some herbs to children.  So for the Adults try taking a bath before bed, taking natural supplements listed above or reading a book all can help calm your brain down help you drift off into a nice sleep.  So there are multiple options available to you.  Thanks again for reading and I'll get back soon!!

xo Catherine