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Renewal via
Optimal Sleep

by Dr. Mark Pitstick

A great night’s sleep is the most key to renewal.  Unfortunately, many people do not sleep deeply or as long as they need. 

Here are some natural approaches to help:   

1. Avoid eating a heavy meal too soon before sleeping so you don’t experience indigestion.  However, if hunger pangs seem to keep you awake, have a light snack before bedtime.
    

2. Minimize your caffeine intake (coffee, tea, pop) to only 1 to 2 servings per day with none after mid-afternoon to avoid excess stimulation.  Ditto for sugary snacks.  
    

3. Quit smoking since nicotine is a potent stimulant of the nervous system. 
    

4. Go to bed and arise at about the same time each day so your body gets on schedule.
    

5. Use the bed only for sleeping and lovemaking.
    

6. Obtain corrective chiropractic care to ensure optimal alignment of your spine, especially in the neck.  If vertebrae are out of alignment, sleep positions can worsen nerve pressure and make it difficult to sleep soundly.  
    

7. Keep your bedroom dark, quiet, and cool. 
    

8. If you suffer with insomnia, avoid naps since that might throw off your sleep schedule.  Stay awake through the day so you’ll be tired and better able to sleep at night.
    

9. If your mind races when you try to sleep, touch forehead relaxation points for five minutes while thinking of any worries.  Rest your middle three finger pads on the frontal protuberances, those bumps a few inches above your eyebrows.  Breathe slowly and deeply and process your worries until your mind becomes quieter.  I describe this technique in further detail in the Awareness chapter. 
    

10. Regularly exercise during the day, but not in the evening.  
     

11. Adrenal fatigue and exhaustion can cause insomnia.  A holistically trained physician can recommend a natural program to balance these and other endocrine organ functions. 
     

12. Consider herbal formulas and mineral supplements that can help calm the body and mind. 
     

13. Use relaxation techniques such as massage, hot baths, hypnosis tapes, soothing music or nature sounds.  Hypnosis therapy or a series of acupuncture sessions may also help.  
     

14. Regular meditation creates a more relaxed state of mind and contributes to deep sleep.
     

15. If your insomnia is worse during months with less sunlight, try a light therapy device that  emphasizes the blue color spectrum 
     

16. Pray that you will receive assistance and guidance from Spirit to become aware of what adjustments you need to make to sleep well. 

Proper Sleep Postures

Everyone knows that good waking posture is important.  However, you spend about one third of your life in bed so proper sleep postures, a good pillow and mattress are very important.  

1.  Sleep on your back and side. Avoid stomach sleeping because it twists the neck which can exert pressure on nerves and blood vessels. 

2.  Periodically change positions throughout the night to prevent excessive pressure on the hips and shoulders.

3.  Use only one medium thickness pillow so the neck is not bent.

4.  A firm conventional mattress with a pillow top surface is best for many people.  Others prefer adjustable pressure mattresses with air, water, or memory foam.  Find the best sleeping surface for you given your physical condition and preferences. 

Read Radiant Wellness by Dr. Mark Pitstick for much more
detailed information and strategies about rest, relaxation and renewal!