Saturday, November 26, 2011

Three Things That Help Me Sleep Better

As I approached my 50's, sleeping well was becoming a challenge. Over the last ten years, I have made these three changes that has helped me sleep much better.

Number 1: Elevating My Head While Sleeping

Breathing becomes much easier when you elevate your head while sleeping. I suspect many of us suffer from a mild case of sleep apnea, which is a reduction of breathing while we sleep. Raising your head 4 to 6 inches while you sleep is one way of treating sleep apnea.

Sleeping with your head elevated is also a good way to help you sleep without heartburn.

Elevating your head also reduces the blood pressure on your sinuses. This reduces the likelihood of blood gorging and swelling your nasal membranes, which can block air flow through your nose. Raising your head also helps your sinuses drain, and thus allowing you to breathe more freely while you sleep.

I have put blocks of wood to elevate the head of my bed. I also like to sleep on two pillows with the net effect of raising my head at least 6 inches above my heart. Some people may prefer to use either a Cervical Pillow or a Wedge Pillow . Whatever method you use, I think that you will have a better night's sleep with your head raised, which allows you to breathe freely while you sleep.

Related Link: "Changing Sleep-Related Habits for Better Respiratory Health."

Number 2: Melatonin

With the approval of my doctor, I now take 300 mcg of melatonin about 30 minute before going to bed every night. I haven't experienced any of the melatonin side effects. It does help me sleep much deeper and a little longer than I do without it. As with most drugs and supplements, more is not better. Just a little will help you sleep.

For men, you may find that melatonin helps you with prostate function as you get older. In my case, I have found that it does help with symptoms of enlarged prostate.

Number 3: Choline Supplement

As I approached 50, it started experiencing digestive tract cramping at night. I tried everything from changes in diet to Chinese herbs. Nothing worked and the cramping kept me from getting a good night's sleep.

Finally, I researched possible causes of liver and gall bladder dysfunction. I found that choline deficiency can be one possible cause. So I started taking a choline supplement in the form of phosphatidylcholine, which is found in soy lecithin. I will never forget that night after taking the lecithin supplement for about two days. I laid down in bed, and my digestive system was absolutely quiet for the first time in years. I slept like a baby.

I now routinely take a teaspoon of lecithin, three times a day with my meals.

After a ten year battle with sleep problems, I now have been sleeping extremely well for a year now. May you to sleep in heavenly comfort.


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