Due to our busy and hectic lifestyles, most of us do not get enough sleep. Sleep deprivation can affect us physically and mentally. If you don’t get enough sleep, your friends can probably tell by your crankiness and your boss can tell by the lack of your functionality at work. Sleep problems can be a leading cause of many health issues, since sleep is a time for our bodies to recover and restore itself after the day. 

One of the best ways to get a great night’s sleep is simply to buy black-out curtains for your bedroom windows. Melatonin is the hormone produced by the brain in response to darkness and continues to be produced in order to sleep soundly. To ensure a completely blacked out room, also make sure all of the lights from your electronics are hidden and turned off. The blue wavelengths of light emitted by your TV, computer, iPods, phones, etc. can block the production of melatonin.  Also, the social media you are looking at can keep your thoughts going and stress levels up. The last thing you need to find out before going to bed is that your ex’s relationship status has changed to, “in a relationship.” If you insist on using your phone or watching TV before bed, try wearing those not so super sexy blue blocker glasses at night.

For those of you whose minds continuously think about what happened that day or what needs to be done tomorrow, sip on some chamomile tea about an hour before you go to bed. Chamomile tea helps you relax and calms the mind.  My personal favorite is Traditional Medicine Lavender Chamomile.

After you get done with your tea, do some relaxation breathing or listen to a guided meditation.  Take advantage of all the free apps that guide you in meditation and relaxation. Just be sure you’re wearing your blue blocker glasses! My personal favorite app is called insight timer. You can choose between different voices and how long you want to go for. It will bookmark your favorite meditations to go back to later. It also keeps a long how many you do per week, month and even during the last year. I challenge everyone to do three meditations this week, Let us know when you complete your three meditations.

One last great edition to add to your meditation is to diffuse or just take just take a sniff of essential oils. My favorite right now is Frankincense and Myrrh, I put it is on wrist and/or I put in diffuser while I am drinking my tea. One essential oil that is always great for relaxation and sleep is lavender.  

Tell us your favorite sleep remedy at the bottom. It may be your favorite tea, guided meditation or essential oil blend.

Dr. McGill has added general recommendations to Fullscript favorites under July Newsletter. If you are having problems sleeping, let’s talk more about it during your next office visit.  There are several herbs and supplements that can help you get a good night sleep.