Sleep refreshes us like nothing else. It can be occasionally elusive, almost always comforting, and definitely essential to our survival. And although we spend roughly one-third of our lives asleep, we barely give it a moment’s notice…until we can’t sleep.

Sleep deficiency causes irritability and stress damage, anxiety, depression, early aging, fatigue, disturbed thinking and physical disorders, aches and pains. A growing body of research evidence has suggested a link between lack of sleep and a variety of chronic diseases.

Experts tell us that most people need about seven to nine hours of sleep to prevent stress overload. Studies indicate that an increased risk for disease starts to kick in when people get less than six or seven.

If you’re having trouble getting your rest, here are some tips to help you fall asleep naturally:

1. It’s a good idea to spend the hour before going to bed unwinding and mentally separating yourself from the day. Cue yourself that it’s time to get sleepy with rituals such as brushing your teeth, locking doors, closing curtains. If possible, go to bed at the same time each night.
2. To improve health and well-being, limit your caffeine, nicotine and alcohol consumption, especially after 6:00 p.m. Alcohol may help you get to sleep but often will awaken you in the middle of the night.
3. Exercise each day (not within two hours of bedtime) to release pent-up tension and to induce natural stress relief.
4. Try to get at least 15 minutes of sunlight each day to properly set bio-rhythms.
5. Listen to a relaxation tape or soothing, mellow music.
6. Do deep, slow, rhythmic breathing. Breathe slowly, as if you were already asleep.
7. If you have the day’s activities marching through your mind, imagine writing each one on a blackboard, and then erasing the lines you’ve written with a brush or soft cloth.
8. Ensure that you sleep in a dark room to boost melatonin production in the brain.
9. Don’t eat dinner too late in the evening. However, a small snack a half hour before bed to prevent low blood sugar may help ease you into sleep.
10. Warm (not hot) baths are relaxing and may induce sleep.
11. Stop worrying about getting to sleep and eventually you will.
12. Get up if you cannot sleep; read or relax until you feel sleepy.
13. Count your blessings.

Healthful foods that promote sleep include those high in tryptophan such as chicken, turkey, cheese, tuna, tofu, eggs, nuts, seeds, milk, lettuce and oats. (Don’t overeat!) Sometime a slice of whole grain toast with almond or peanut butter can help to relax you before bed. Reviewing your diet with a nutritional consultant could be helpful for overall health and well-being and sleep.

Magnesium, (or soaking in a bath of warm water with added one or two cups of Epsom salts – which increases magnesium uptake) before bed acts as an effective muscle relaxant. The herb passion flower is helpful for anxiety, stress and insomnia. It calms the nerves when a person is nervous and excited and can’t sleep. Passion flower is not recommended for use during pregnancy and lactation. Hops, in use for centuries as a mild sedative and sleeping aid, works on the central nervous system. Melatonin is helpful for some people; however, it must be used cautiously to prevent unwanted side effects.

If you are still having trouble falling – or staying – asleep, it’s always best to seek the advice of your doctor or a qualified health practitioner to determine what is right for you.

Rosalie Moscoe is a Registered Holistic Nutritionist who formerly taught stress management at CentennialCollege, Toronto. A popular international motivational speaker promoting stress relief and boosted nutrition for optimum well-being, Rosalie has been featured in publications including the National Post for her work on the frazzled lifestyle. She is the author of Frazzled Hurried Woman! Your Stress Relief Guide to Thriving…Not Merely Surviving. Learn more at www.healthinharmony.com.