How to Get a Good Night's Sleep?
Rest is an important factor to experiencing great health. In fact if we suspend it we miss it and feel faint, fatigue or lose our concentration to perform basic tasks. Resting at least one day a week rejuvenates, reenergizes, and gives a new lease of stamina for the new week.
Sleep can be a challenge for some people and they resort to sleeping pills but these have side-effects that will affect the body; they are addictive, depresses the central nervous system or act as a sedative-hypnotic medicine and can cause burning or tingling in the hands, arms, feet or legs, changes in the appetite, constipation, diarrhoea, dizziness, dry mouth or throat, gas, headache, or weakness.
Sleep is quite natural and we should, however, seek to get good sleep naturally rather than taking a pill that knocks us out and put us out of control of ourselves.
- Get active exercise during the day.
- Avoid loud noise and too much talk.
- Avoid too much salt and spicy foods; meat, pepper, ginger, clove.
- Do not use caffeine products (coffee, tea, cocoa, cola, chocolate) as these are stimulating to the nerves and can keep you awake.
- Avoid eating too close to bedtime. In most cases, two meals a day are preferable to three. Supper, when taken at an early hour, interferes with the digestion of the previous meal. When taken later, it is not itself digested before bedtime. Thus the stomach fails of securing proper rest. The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired, the whole system is unrefreshed, and is unready for the day's duties. [i]
- For a third meal, the following recommendation is given: “…a third meal … if taken at all, be very light, and of food most easily digested. Crackers--the English biscuit--or zwieback (bread baked twice), and fruit... are the foods best suited for the evening meal.” [ii]
- Avoid worry and anxiety.
- Do not watch the news after 9:00 pm for the brain keeps stimulated and awake.
- Make it a habit to go to bed at a specified time every night.
- Take an outdoor stroll before bedtime.
- Take a warm bath before bedtime to be cool and comfortable to rest.
- Develop bedtime rituals, such as, change clothes, brush teeth, and get into bed.
- Avoid excessive activity in the bedroom. No TV in the bedroom. No eating or reading in bed. Train the brain what the bedroom is for.
- Do not watch the clock if you wake as you could become anxious.
- Sleep in a dark room. Sleeping with lights on can penetrate through the iris onto the pineal gland and stop the production of melatonin, which gives restful sleep.
- Get adequate fresh air. Crack the window at least one inch in your bedroom while you sleep.
- Read God’s word, pray and trust in Him.
- Some helpful herbs to induce sleep are: Hops, Catnip, Valerian or passion flower. Steep/draw 2 tablespoons of any of these in 32 oz of hot water for 40 minutes, strain and drink in the evening hours.
[i] Counsels on Diet and Foods p.176
[ii] Counsels on Diet and Foods p.176