BS"D
Apparently, a quarter of Americans suffer from insomnia. While there are degrees of insomnia, absolutely no one enjoys being unable to fall sleep at night.
Being properly set up for sleep can itself be a big help. They call it sleep hygiene. Keeping the bedroom dark, at a pleasant temperature (slightly cool), blocking sounds out, shutting off the wifi and removing electronic devices from the room, not eating or drinking close to bedtime, Shema prayers recited--including forgiving anyone who harmed you!--and following your own bedtime routine are all supremely helpful.
What I wanted to add was a study I saw mentioned in a book called Limitless by Jim Kwik about exercise and insomnia. Brain health can for sure affect sleep, from emotions and thoughts running around to healthy amounts of stimulation.
The study showed that insomniac participants who did aerobic exercise for 2 ½ hours per week for 16 weeks saw improvements in their sleep by getting up to an hour and a quarter of extra sleep per night.
That is huge in the life of sleep-deprived people!
So I’d like to offer encouragement to do exercise, and importantly, to keep it up. Note that the participants needed 16 weeks--that’s almost four months--before they saw this massive change in their sleep situation. I would venture to say that their bodies certainly began to improve in many ways even from the start of their exercising, as there are so many known benefits to exercise. But to have a chance to rewire and invigorate the brain enough to help the body revamp its sleep capabilities perhaps needs a steady build-up of those weeks of movement.
Kwik, the author who cited the study, suggests brisk walking or aerobic exercises. You should be able to talk while doing these exercises but they should be lively enough to cause you to have to catch your breath every few minutes.
Of course, I need to end with a plug for my services. So here goes: in my one-on-one working with nutrition-therapy clients, we go through not only nutritional improvements one can make--for sleep or any issues that one may have–but also lifestyle changes, such as exercise and sleep hygiene.
The results are up to the clients, but when they put in the effort, their work will surely be rewarded, with the help of Hashem. Email me at nechamasmith@gmail.com to get on the waiting list for September when we can take off on the runway to vibrant health, the Peaches and Cream glowing kind!
All the best, Nechama Dina
P.S. I sell a sleep tea which may help those who have trouble getting into a deep sleep improve the calmness and quality of their night. Take a look.
P.P.S. I apologize if I sound “salesy.” You can either skip my “ads'' or read them--it's a free country! Either way, I hope you can gain from the information I post.
Your sleeping tea is wonderful and effective.