How Do I Get A Good Nights Sleep?


Sleep is something we take for granted when we are young, but the older we are, the harder it is to get a good nights sleep.

A good nights sleep is vitally important,

“Sleep changes the cellular structure of the brain. It appears to be a completely different state,” said Maiken Nedergaard, M.D., D.M.Sc., co-director of the Center for Translational Neuromedicine at the University of Rochester Medical Center in New York.

He goes on to say that it is thought when asleep the toxins accumulated in the brain are flushed out.

The results, published in Science, show that during sleep a plumbing system called the glymphatic system may open, letting fluid flow rapidly through the brain. Dr. Nedergaard’s lab recently discovered the glymphatic system helps control the flow of cerebrospinal fluid (CSF), a clear liquid surrounding the brain and spinal cord.

It is imperative to sleep some hours between 10pm- 2 am, when this activity is at it’s height.

By not getting enough sleep could you be causing dementia?

Preparing for a good nights sleep

Get into a routine for at least an hour before bed. Turn off the television phone and computer, dim the lights, light candles, and talk or listen to music. This gives melatonin the signal to start building up in your body.

The blue hue of light from your television and computer are stimulating. Download  and it will change your screen to a warmer tone as the evening  progresses.

Put red light bulbs  in lamps to give your room a warm red glow.

Take a lavender scented bath. Lavender helps with relaxation and sleep.

Sleep in a totally dark room. If that is not possible, use and eye mask.

If there are background or street sounds disturbing you, download white noise on your phone, or turn on a fan to drown it out. You can also buy a noise machine that gives you the choice of forest, beach, wind or rain sounds.

Keep your bedroom temperature between 60-680 , not too hot or too cold.

If someone sharing your bed disturbs your sleep consistently, consider separate beds, or bedrooms. This is more common than most people will admit to, and is better than being tired and bad tempered the next day.

Remove all electrical devices out of the bedroom, turn off the internet and lower your exposure to EMFs. It is dangerous to have to have them near you, and the light they emit will disturb you.

Have an alarm clocks that wakes you gently from your sleep, not one that makes you jump, so you start your day stressed.

Only use your bed for sleep and sex, not eating ,working or watching television. This way you associate it with rest and pleasure.

Try to go to bed and get up at the same time each day. Don’t stay up late, your body does most of it’s repair and recharging between 10pm and 2 am.

Avoid stimulating food or drinks, coffee, chocolate, and sugar are the worst.


Essential oils, especially lavender, are very relaxing. Put a few drops on your pillow, or mix with a carrier oil and rub into your body. Use a diffuser to keep the scent in your bedroom for hours. Make sure you only buy organic pure oils, not the fake copies which will have no effect, and can actually be harmful.

Relaxing or  self-hypnotising cds may help you fall asleep .

According to sleep expert Dr Jess Armine-

If you have trouble getting to sleep, allow a dose of melatonin 1-3 milligrams in a liquid form should help. If you are needing a much higher dose , you have a different problem that needs to be redressed. If you do not have enough melatonin, you probably don’t have enough serotonin either

GABBA [gamma-aminobutyric acid] which is a neurotransmitter that can decrease nerve activity.Healthy people with insomnia sometimes have low levels of GABBA.

If these don’t work, you could have a problem with your adrenal glands. If we are under constant stress, the cortisol receptors become desensitised, and don’t turn cortisol production off when they should do. This means that your body is in a constant fight or flight state.

He recommends Calm PERT [] to calm down the cortisol levels, that should improve sleep if the GABBA did not work.

Armine says that sleeping tablets should never be taken long term. Some are highly addictive, some make people sleep walk and drive cars, and none give a proper sleep state.


Good sleep is essential to good health, and good decisions, make sure you get enough!


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