"...Won't You Let Me Go Down In My Dreams?"

         

     Wouldn't it be great if we could all continue to sleep like the babies we once were.    I often  hear friends, family and , when I was practicing nursing, patients,  complain about not being able to get a good night's sleep.   It's seems like everyone is sleepless and not just in Seattle.  I wonder why?

    Adults require 8 to 9 hours of sleep in order to function well during the day.  Missing  sleep occasionally is nothing to be concerned about, but if one is sleepless many nights a week, it can  impact  health negatively.

    Interestingly,  anxiety, depression and  obesity can all be side effects AND causes of sleep problems.  At least a dozen studies show a link between chronic missed sleep and weight gain.  

   Here are some tips to improve your chances of getting a good night's sleep.

        * Limit caffeine intake after noon.
   
        * Turn off all electronic devices, including the TV and computer,  ONE HOUR before you plan to go to sleep.  

         * Use the bedroom for sleep and sex, nothing else! 

         *  Don't eat heavy or high fat foods within several hours of bedtime. If a snack is needed, it can be a small serving of protein and a piece of fruit. (yogurt and a peach OR a few crackers and cheese.)

          *Avoid alcohol if you are having sleep issues.  A nightcap may help you fall asleep, but it only works for a few hours.  Then guess what? You are wide awake!

         *Exercise, but not late in the evening.

         * If the stress of modern life or personal problems prevents you from falling or staying asleep, consider learning some relaxation techniques.  Then practice these consistently.  For some, meditation or soothing music works wonders.  For others, prayer does the trick.

         *  If your sleeplessness lasts more than a week or two after you make these lifestyle changes, see your doctor.

         Everyone deserves a good night's sleep, every night.  If you aren't getting it, do something about it.  Your health may depend on it!

            Here's some soothing music for James Taylor fans, babies, moonlight ladies, cowboys, anyone who craves  a bit of  early '70's nostalgia and especially for anyone who needs a lullaby!! 
             







 
Take- Away for today -   Sleep tight!

Chamomile, My Chamomile

Bee's Eye  View of  Chamomile  Patch

       Peter Rabbit's mother knew her herbs!  After an exciting (and stressful for a bunny) day in Mr. MacGregor's garden, Peter needed something to calm him down so he could fall asleep.  His mother made him a cup of chamomile tea and put him to bed.  So ends one of the best loved children's picture books.

  My chamomile is starting to bloom  and every morning I find a few minutes to go outside, pick a handful of the apple-scented flowers, rinse them off and put them in my favorite drying spot.  By the end of the summer, I'll have enough chamomile to last all winter.

  I use a  teaspoon of the chamomile  flowers with a teaspoon or two of lemon balm per cup of boiling water for a ticket to a good night's sleep or to calm a grumpy stomach.

  Chamomile  can also be used as an ingredient in skin lotions and creams and the tea makes a wonderful hair rinse for brunettes.

  This herb is easy to grow from seed in a sunny corner of the yard and it will reseed itself for years.

PS----  Chamomile is a member of the infamous ragweed family of plants.  If you are allergic to ragweed, you may be allergic to chamomile too.


Today's Tip -  Try a little of Peter Rabbit's favorite tea to relax and "sleep tight"  as my mother used to say.