We hear you.
40 million people suffer from some sort of long-term sleep disorder and 20 million people experience various occasional sleep problems.
It’s that high intake of caffeine, those energy drinks, oh-so-bright device screens, noise, and stress that affect our ability to get some decent shut eye. While some people use prescription meds to fall asleep, we’d like to suggest some healthier methods.
Transcendent Meditation (TM) may sound too Hollywood for you but studies have proven that practicing it can help you sleep better. Even the American Heart Association says that it lowers blood pressure. Practiced twenty minutes right before beddie-bye can make a huge difference in your ability to fall (and stay) asleep. Go online and watch some YouTube videos about TM or download the app OMG I Can Meditate!
Many women use a 4-7-8 yoga breathing technique, or Pranayama, to help reduce stress. Harvard-trained medical doctor, Andrew Weil, says it will help you fall asleep faster.
Here’s how you practice Pranayama:
- Exhale through your mouth while making a whoosh sound.
- Then close your mouth and inhale through your nose quietly while mentally counting to 4.
- Hold your breath while you’re mentally counting to 7.
- Exhale completely through your mouth while making that whoosh sound to the count of 8 (count in your mind).
- This refers to one breath. Repeat the process three times.
New research presented at the Experimental Biology 2014 meeting finds drinking tart cherry juice twice a day can help you sleep nearly 90 more minutes a night. Cherry juice is a natural source of the sleep-wake cycle hormone melatonin and amino acid tryptophan. Not a cherry juice fan? Try kiwi. Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13% and decrease mid-sleep waking periods by 29% after just four weeks.
This Works! Deep Sleep Pillow Spray
The soothing blend of Lavender, Vetivert and Wild Camomile essential oils will help calm the mind in preparation for a restorative slumber. It’s a little pricey at $29 so let us know if it works for you. You can purchase This Works! Products at NET-A-PORTER.
There are a slew of sleeping aid apps in the store. The two that intrigued us the most is the White Noise app that plays more than 40 soothing, tranquil sounds and the Sleep Well Hypnosis app. We’d love to hear from you, if you’ve had positive results from these two apps or any others that are currently available.
Melatonin’s main job in the body is to regulate night and day cycles or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. That’s why that late night Pinterest browsing is not a good idea.
When using a Melatonin supplement, follow the directions on the label and pay attention to the list of possible side effects. Many women report great results using Melatonin, once in a while, to help them sleep.
Ma’am Exams is a new-generation of beautiful healthcare for women. Our signature service is the Four Square Women’s Care Exam®: mammogram, annual women’s wellness checkup, PAP test, and Cancer Watch® skin check completed in one-hour for a single co-pay. Watch for a Ma’am Exams clinic coming to your area soon! www.maamexams.com