Sleep Easy

A good night of sleep is essential to maintain balance of the many physiological body’s processes that coordinate our organs and body’s systems. Insomnia is an inability to obtain a sufficient amount of sleep to feel rested and can be characterized either by difficulty falling or staying asleep.

The causes of insomnia are diverse and include:

• Stress, Depression, Menopause
• Hormonal fluctuations
• Anxiety related to health conditions
• Poor eating habit which may cause indigestion (eating heavy meals  too close to bed time)
• Hypoglycemia
• Use of prescribed drugs Use of recreational drugs
• Alcohol and high caffeine consumption
• Physical pain.

There are two normal stages of sleep: REM and NREM sleep. REM sleep in adult humans typically occupies 20–25% of total sleep. During a normal night of sleep, humans usually experience about four or five periods of REM sleep; they are quite short at the beginning of the night and longer toward the end. It is believed that because the there are more periods of REM at the end of the sleep, seven to eight hours of sleep is necessary.

During sleeping time our cells regenerate and rejuvenate. Brain neurotransmitters nonadrenaline and serotonin are replenished during REM.

What is happening during sleep time?

Supply of neurotransmitters are replenished which are important to keep your mood and memory healthy.
There  is a reduction of the stress hormones and ncreasing of the secretion of Growth Hormone –GH (regeneration of the body’s tissues).
There is a reduction of the free radicals that were accumulation during the day.

If you don’t have a minimal sleep night your mood will be affected, you will feel irritable, less productive, and will be hard to carry out simple tasks.

Diet and supplements to aid sleep:

• Avoid alcohol and stimulants such as sugar, caffeine, and other beverages that contain caffeine.
• Eliminate inflammatory foods such as refined foods, sugar, fried food, packed foods.
• Eat whole foods such as vegetables, whole grains, fruits, good quality protein (lean meat, free range chicken, free range eggs, and essential fatty acids (cold- fish, nuts, and seeds).

Supplements for sleep:

• Calcium and magnesium: Calcium has a calming effect and is responsible to maintain electrolyte balance, muscle contraction and nerve transmission.
• Magnesium (orotate or citrate) is a natural tranquilizer as it functions to relax skeletal muscles as well the smooth muscles of blood vessels and the gastrointestinal tract. Magnesium is also important for homeostasis of calcium and for neuromuscular transmission

Tips to help you to sleep better:

• Avoid watching TV and physical exercise (3 hours before go to bed). 
• Avoid eating heavy meals or go to bed feeling hungry. Have a piece of fruit and you Sleep Easy Tea around 1 hour before go to bed.
• Read an uplifting book or meditate or listen a soft music before bed. 
• Avoid going to bed too late as your sympathetic nervous system will be stimulated for so long in order to sustain you in an awaking condition. This stimulation will prevent or slow the resting process when you finally decide to go to bed. 
• Make sure you bedroom is quiet, clean and smells nice.  Regular practice of stress reduction techniques such as yoga, meditation, or deep relaxation (ask your Naturopath to teach you how to practice meditation). 
• Before bed have a “Relaxation Bath” (Add 2 cups of Epson salts to a warm bath; soak for 15-20 min).

Herbs:

Superior Herbs Sleep Easy Tea has a delicious taste and includes gentle herbs that tones, balances and strengthens the whole nervous system while relaxing any tension and stress, promoting natural sleep.
Customers who buy Sleep Easy Tea also buy Stress Away Tea