Using Your Senses to Improve Your Sleep Habits

Did you know that in a recent 2005 poll conducted by the National Sleep Foundation (NSF), women suffer from sleep problems than men? The National Sleep Foundation is an excellent resource to learn about sleep, sleep disorders and suggestions on how to fall asleep. The body has a biological clock called circadian rhythms that regulate your sleeping g habits. Sleep deprivation can lead to bad days, bad moods, overeating, wasting time, frustration, lack of concentration and possibly other serious health conditions. Therefore, it is essential that you i maintain good sleeping habits. Your five senses can help you fall asleep. Here is how:

Touch
Touch is one of the most important components to good sleep. Your skin is the largest organ of your body!
• Cozy up in bed with soft (flannel or silk) pajamas, sheets and comforters.
• Keep it clean. A clean body clean bed and clean room can also help you sleep.
• Use your bed just to sleep.
• Snuggle with a stuffed animal.
• Treat yourself to a warm, relaxing bath if you have had a stressful day. A bath can help you unwind.
• Make sure the temperature in your room is comfortable for you.

Smell
In addition to touch from cozy fabrics, smell, too, is important in inducing sleep. Scented bath water, body lotions, oils, candles, sprays and scents to spread on bedsheets and pillows can help induce sleep, especially if they arouse a sense of relaxation and calm.
• For your body—Scented body wash, soap, shampoo, body lotion, body oil, bath powder, deodorant and body sprays.
• For your room—Scented sprays, air fresheners, scented plug-ins, incense, candles and fragrance lamps.
• For your sheets and other fabrics—Scented sprays, perfumes, detergent, fabric softeners and sachets. Some relaxing scents and essential oils to keep in mind when shopping are chamomile, lavender, neroli, rose, marjoram, jasmine, melissa, sandalwood and ylang-ylang, in addition to many others.

Sound
• Keep it QUIET!
• Keep earplugs handy if you sense a risk of loud noises near your bedroom or from outside.
• Try to find another room that has less noise, especially if your room is located on the periphery of a building, where outside insect, car, construction and animal noises are more prevalent and thus disturbing.
• Use thick walls, doors and window s to help keep outside noise to a minimum.
• Communicate to others living with you not to make noise when you are sleeping.

Sight
• Keep the room dark.
• Use heavy curtains that can cover windows completely.
• Try not to let light creep in from outside.
• Close doors all the way.
• Use eye masks.
• Do not use night-lights, and minimize the number of lights you keep on outside your house at night. Taste
• Avoid drinks with caffeine such as soda, coffee and tea, especially before going to bed. Caffeine is a stiimulant.
• Time your meal accordingly and eat enough so that you do not get hungry at night.
• Drink a glass of warm milk before going to bed. Try adding a little honey as well for flavor.
• Drink water throughout the day to help you sleep.
• Take multi-vitamins.
• Drink a warm cup of chamomile tea. Herbal teas do not have any caffeine.

6th Sense
• Read a relaxing book.
• Write in a journal.
• Meditate on peaceful, loving thoughts (i.e. nature, family, memories, moments, etc.), especially if the sleep disorder is related to anxiety.
• Listen to soothing music before going to bed or have someone sing or read to you.
• Exercise a couple of hours before your bedtime.
• Pretend you are a child again. Follow your senses to maintain good sleeping habits and thus avoid problems associated with a lack of sleep. See a doctor and take medications if your condition is serious. You can ask your doctor about melatonin, a hormone secreted by the pineal gland, a small gland in the brain. Its secretion increases at night (darkness) and decreases during the daytime. It helps regulate the sleep/wake cycle. It can be taken instead of benzodiazepines, which might lead to dependence, tolerance and withdrawals. Do not consider melatonin if you are pregnant, a lactating mother or desire pregnancy. Have a good night, sleep tight and keep your senses all right!