Susan Smith Jones, PhD

Sleep Like a Baby

Are you getting enough sleep? Are you an insomniac? Do you need some motivation to get more shut-eye? There are more than 1.2 million online searches monthly for insomnia. Defined in the dictionary as "habitual sleeplessness and an inability to sleep," insomnia is an issue for millions and millions of people and the reason why many people seek my holistic health and vibrant living guidance. When I do media interviews, some of the questions that I get asked the most go something like this: "Why is sleep so important for the body; what happens when we don't get enough sleep; and what are your best tips to sleep more like a baby?" I hope this brief essay/tip page inspires and motivates you to make sleep a top priority in your life and for everyone in your family.

There is nothing more restorative for your body than getting ample sleep night after night after night. Sleep is when we reset our appetite control and pain control. Sleep is when our energy regroups for the day to come. Without getting 7-8 hours of good sleep nightly, you will have a hard time losing weight and keeping it off. Too little sleep makes you hungry, especially for calorie-dense, unhealthy foods, and primes your body to hold on to all the calories you eat.

Studies reveal that lack of sleep also makes you irritable, increases hypertension (blood pressure), makes you feel more stressful, increases depression, undermines your ability to deal with stress and shortens lifespan. As well, when sleep-starved, your body craves more energy, driving you to eat more than you would otherwise.

Here Are My 15 Commandments on How to Sleep Better:

1. Wind down and relax before sleep. If insomnia is an issue for you, it is important to honor this recommendation before bedtime.

2. Soak in a hot bath or use a sauna or jacuzzi 60-90 minutes before bedtime. As your body cools down from being internally heated up, this will increase the release of melatonin, which, in turn, helps provide deep sleep. I always get my best and deepest sleep when I've taken an infrared sauna 90-120 minutes before bedtime. It's like the ultimate, surefire sleep remedy and it works like magic. For more information, please refer to my article on the healing power of sweating and taking saunas — Heal • Detoxify • Rejuvenate • Thrive. To get more information on, or to purchase the sauna that I use and the only one I highly recommend for everyone, Thermal Life Infrared Sauna, please call: 800-794-5355 (U.S. & Canada) or 303-413-8500 (International).

3. If you use the bathroom at night, don’t turn on a bright light as this shuts down your melatonin level for the rest of the night. Instead, use a night-light.

4. Avoid nighttime calls and turn off your cell phone before going to bed. A study at the University of Zurich found that exposing people to electromagnetic fields from cell phones altered their brain waves during sleep, resulting in sleep disturbances. If you need to use the telephone, use a landline.

5. Keep a regular sleep schedule. Nap consistently or not at all, but don’t nap too close to bedtime.

6. Don’t have a big meal within three hours of bedtime. If hungry, choose a light snack only, one hour before bed.

7. Use the bedroom primarily for sex and sleep.

8. If not sleepy, relax in another room until you are. 

9. Keep your bedroom cool, dark, quiet, and comfortable.

10. Exercise sometime during the day as that helps you sleep better at night.

11. Avoid alcohol and sedatives and don’t have caffeine-laden beverages after 2:00pm.

12. At home and when you travel, put 3-4 drops of the essential oil of lavender on your pillowcase before sleeptime and/or drink a cup of chamomile tea (or add one-half dropper full of chamomile liquid extract into some water or juice) 20-30 minutes before bedtime. Both the lavender and chamomile help your body relax and promote deep sleep.

13. When my clients come to see me for insomnia or they (or I) need extra help getting to sleep, I recommend these superb, natural herbal supplements that work like a breeze. I have never taken any prescriptions. I look to nature for the answers and these following Nature's Wonderland products from the revered Penn Herb Company (established in 1924) should be a staple in the Nature's Medicine Chest in your home. I would not be without these excellent, efficacious products: Liquid Herbal Extracts of Anxiet Ease, Chamomile, and ZZZZZ. I also highly recommend their capsules of Herbal Tranquil-A-Tea. I also get the loose-leaf Herbal Tranquil-A-Tea and make this delicious tea. You can make a simple "sleeytime" cocktail using a few drops of the liquids combined with a capsule of Herbal Tranquil-A-Tea. This is an outstanding combination of natural herbs that I usually stir into one-half cup of water. I also use and recommend their Nature's Wonderland Chewable Melatonin (3 mg).

            If you suffer with occasional sleeplessness or insomnia, jet lag after traveling, or just want more restful sleep, these Nature's Wonderland fast-dissolving Melatonin lozenges will help you get a peaceful night's sleep; you'll wake up refreshed with no morning grogginess. If you have a stuffy nose or need some sinus and nasal passage relief, I highly recommend Olbas Oil and Olbas Inhaler. Check out this 3-minute movie, OlbasMovie.com to learn about the entire line of 8 Olbas products that I have used and recommended for decades. For more information, or to order any of these products above, including the essential oil of lavender, chamomile tea and Olbas products, please visit PennHerb.com. This is where I've acquired my natural herbal products and other remedies for decades because of their high quality and low prices. Sign up for their free weekly newsletter that features my natural remedy tips and request one of their free, full-color catalogs.

14. About 30 minutes before bedtime, I often take one tablespoon of liquid E3Live (or the equivalent in capsule form) in some water or juice. I usually put this delicious green, nutrient-rich supplement into chamomile tea or Herbal Tranquil-A-Tea (and use the drops of Nature's Wonderland products mentioned in #13) that I've made with my alkaline water from my Ionizer Plus machine or simply stir the green liquid into the water. (I call this drink my "Green Magic.") It helps to detoxify, rejuvenate, and heal my body as I'm sleeping; it also helps promote deep sleep. For more information on the E3Live products and the Ionizer Plus, please visit Favorite Products. I would not be without any of my products and all my clients love them, too. Herbal Tranquil-A-Tea * — in capsule or delicious tea form — gently soothes away tension. Their relaxing blend calms and assists in overcoming nervousness, occasional sleeplessness, and even insomnia due to common, everyday overwork and fatigue.

15. Read something inspiring before going to sleep so you can infuse your mind, body, and soul with uplifting thoughts as you drift off to dreamland. Here are a handful of my books and booklets that are ideal to keep on your bedside table to inspire and embolden you and to also gently lull you to sleep: The Joy Factor, Natural Stress Solutions, Herbs: Nature's Medicine Chest, and Walking on Air.

Sweet Dreams!

* Herbal Tranquil-A-Tea is front and center in my Nature's Medicine Chest in my home — in both capsule and tea form. Through nature's pharmacy comes a stellar formula that's guaranteed to quiet your nerves — and without narcotic side-effects. In fact, many of my clients in the United States and worldwide now use this natural product (in tea and/or capsule form) instead of anxiety or depression medication. It incorporates the following herbs: Valerian -- a soothing herb that's been used for centuries to promote restful sleep and calm frazzled nerves; Scullcap and Lady's Slipper -- favorites among herbalist for relieving stress and occasional nervous tension; Black Cohosh and Passion Flower -- to provide gentle herbal support for relaxation and sleepless nights.

More Herbal Suggestions on How to Sleep Better

You can order this product Herbal Tranquil-A-Tea in capsule or tea form, as well as the Nature's Wonderland Herbal Liquid Extracts of Chamomile, Anxiet Ease, ZZZZZ, a bottle of Chewable Melatonin lozenges — and the chamomile tea, lavender oil, and Olbas products mentioned above — along with my collection of healthy living books and natural remedy booklets through the contact info below. Don't forget to sign up for their weekly newsletter on natural remedies and request one of their beautiful catalogs. You will have at your disposal a treasure trove of natural remedy and vibrant health tips that will benefit you and your family for years to come. Contact: PennHerb.com or call: 800-523-9971 (U. S. & Canada) or 215-632-6100 (International) — both M-F • 8:30-5pm ET.