Night Time Toolkit for Sleep

A Gift from Dr. Joan Borysenko & Dr. Gilah Rosner

Sleep Hygiene Tips

• You already know not to eat a big meal within 2-3 hours of bedtime, right?
• And no caffeine after 2 pm?
• Step away from the computer an hour or two before bedtime, and use F.Lux on your computer screen - it makes the color of
your computer's display adapt to the time of day, warm at night and like sunlight during the day.
• Sleep in a dark room.
• Make sure you are cool enough or warm enough. You won’t sleep well if your feet are cold!
• Go to bed at a regular, reasonable hour. Once you pass up your natural sleep time, it is more difficult to fall asleep or stay
asleep. For most people, your circadian rhythm is seeking a bed time between 10-11 pm, so you can awaken bright and early.
• Staying up very late during the week and trying to ‘catch up’ on the weekend induces a mild ‘jet lag’. Try to avoid this pattern.
• Don’t panic if you can’t sleep! Repeat positive mantras as you slip into bed, e.g. ‘No worries, I’ll eventually fall back asleep’.

Herbs & Supplements

• Try drinking warm chamomile tea an hour before bed, and brew it fairly strong. Other useful herbal teas include skullcap,
passion flower, hops, lemon balm, lavender, oat straw, and catmint. Tinctures (like HerbPharm or Gaia Herbs) also work well.
Use a dropper full in some warm water. Repeat as needed. *Valerian can be a wonderful sleep aid for many people, but some
have opposite effects such as disturbing dreams or anxiety. Use cautiously until you know you are okay with it.*

• These supplements can be helpful:

 L-Theanine (the amino acid in green tea) -100-400 mg at bedtime.
 Magnesium (an essential co-factor in hundreds of biochemical processes including regulating hormones that calm the brain
and promote relaxation- 300-400 mg at bedtime.
 Vitamin D (if you are deficient like most Americans).
 Kavinace (NeuroScience) promotes production of GABA, an inhibitory neurotransmitter that quiets the nervous system.

Bedtime Snack?
Hunger at bedtime can disrupt sleep. A very light, healthy, sleep-promoting snack may help you catch your ZZZ’s.
• Montmorency tart cherries are a natural source of the sleep-inducing hormone melantonin – you can buy them dried, as a
concentrate or as a juice. Warmed tart cherry juice with cinnamon and ginger is a lovely bedtime drink.
• 1/3 -1/2 cup cottage cheese can provide L-tryptophan (a precursor to serotonin and melatonin). Add a little fresh or dried fruit.
• Pumpkin seeds are also rich in L-tryptophan and zinc (an essential biochemical co-factor).
• Oatmeal is a calming food rich in complex carbs and vitamin B6 for making serotonin.
• Try half a banana and a 1 oz cube of cheddar cheese for a magnesium, potassium and tryptophan-rich snack.

Bath
A very warm bath an hour or so before bed can be very soothing. Soaking in the tub for 20-30 minutes will raise your body
temperature a couple of degrees. The steep drop at bedtime will likely induce a deep sleep. Epsom salts (magnesium sulfate) is a
well-known muscle relaxer and sleep aid. Add 1-2 cups to your bath plus a few drops of lavender essential oil to promote deep,
blissful sleep.
Can’t take a bath? A foot bath with Epsom salts and lavender oil is so relaxing.
Yoga (can be done in bed)
The synergy of breath and gentle movement stimulates the ‘rest & digest’ parasympathetic nervous system to calm and relax you.

Legs Up the Wall or Headboard (a restorative relaxation pose)

• Lie parallel to wall or headboard, with hips adjacent to the wall or headboard.
• Using an arm for support, roll to the side, and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your behind farther away from the wall.
• You can create a support from pillows or blankets to prop your hips and lower back.
• Let your arms rest by your sides, palms facing up, and breathe gently. Continue for several minutes.

Supine Spinal Twist

• From a supine position, bend your right knee, then place your left hand on the outside of your right knee.
• Keeping both shoulders squared on the bed, gently twist so your right knee is over your left hip and thigh.
• Extend the right arm at shoulder height with the palm down, and gaze towards the hand.
• Rest your top knee and leg on a firm pillow for more support, or place a folded blanket between your legs for a gentler stretch.
• Breathe smoothly and deeply at least 10 times. Gently press down on your right knee for a deeper stretch.
• Gently untwist and repeat on opposite side.

Foot Massage
According to reflexology, every place on the soles of your feet corresponds to a different area of the body. By stimulating the
nerve endings in the foot, you are relaxing your whole body! Using a little lotion or oil. If doing in bed, place a small towel under
your feet. Gently twist and pull each toe, use thumbs to firmly stroke the ball of your foot and then the entire sole. Massage the
back of ankle and Achilles tendon. Finish with some toe wriggling and ankle circles in both directions. Ahhhhhh…..

Breathwork
• Spray some natural lavender scent on your pillow… it helps induce relaxation and sleep.
• Lie comfortably on your back or side. Take long, calming breaths in and out through your nostrils – counting slowly to 4 on
each inhalation and exhalation till you drift off to sleep. OR
• Try some left nostril breathing. Gently close your right nostril with your right thumb. Take a long breath in through the left
nostril only, cover the left and open the right and exhale. Repeat for a few minutes, inhaling through the left nostril only. As
nerves cross over in the brain, left nostril breathing stimulates right brain parasympathetic dominance, which is associated
with lowered cortisol, heart rate, respiration and blood pressure and a generally more resting state.

Which Side to Sleep On?

• Lying on the left side facilitates digestion, but opens the right nostril. If you do need to digest your food, lay on your left side.
You can close off the right nostril with the right thumb to open the left nostril.
• However, to get right to sleep, lying on your right side will help open the left nostril.

Did you know?

• Most of the Western world is sleep deprived, consistently getting 1-3 hours less sleep per night than they believe they require.
This is directly related to the incidence of chronic disease in our society.
• Sleep is not a luxury or an indulgence…. it is a medical necessity.
• We lovingly remind you that during sleep your body and your psyche are repairing. What could be more important than that?

Sweet Dreams from Joan & Gilah!