Friday, June 14, 2013

4 Tips for Better Rest

Dr. Weil's Heart Health Newsletter
Friday 06/14/2013 Join the conversation!
Start Resting Easier

Rest is as important as physical activity for general health. Identify periods during the day when you can be passive, without stimulation, doing nothing - and make time for them. Consider the following when planning rest into your schedule:

  1. Try to get into the habit of napping: 10 to 20 minutes in the afternoon, preferably lying down in a darkened room.
  2. Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 a.m. or after 3 p.m. and use sunscreen.
  3. Try to give yourself about an hour in dim light before you go to sleep at night. Lower the lighting in your house and bedroom. If other members of the household object, wear sunglasses.
  4. Pay attention to sleep hygiene: all the details of lifestyle, including caffeine intake and bedroom design, that affect the quality of sleep. When you are ready to go to sleep, try to keep your bedroom completely dark.

Don't miss next week's Mind, Body, Spirit Newsletter for five more quick tips for better rest.

Natural Sleep Aid: Valerian

If getting enough deep, restful sleep has become more of a dream than reality, valerian (Valeriana officinalis) may help. This herb is a safe and effective sleep aid that can help relieve insomnia - it is best used only on an occasional basis to maintain its efficacy. When used appropriately, valerian has no known side effects, either. It is available in tincture, extract, or capsule form - use one teaspoon of the tincture in a quarter cup of water, or take one or two capsules at bedtime, and look for valerian products standardized to 1 percent valerenic acid. The Relaxation Support available at Dr. Weil's Vitamin Advisor contains valerian, and is recommended for those who have difficulty falling asleep, but who do not want to take synthetic medications. See if it is recommended for you.

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Disclaimer: All material on and related programs is provided for educational purposes only. Consult your own physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. ©Copyright 2013 Weil Lifestyle, LLC. All rights reserved. Reproduction in whole or in part without permission is prohibited.

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