It seems that a sense of there never being enough time in the day is a major source of stress for almost everyone. Another major source of stress, both physically and mentally, is lack of sleep. Because of that, this month's newsletter is focused on how to simplify your life and how to get the most out of your sleep time.

And, because I too am working on simplifying things, the two topics are combined  in my article below.

This Month's Prize:

Have your own simple solutions for better sleep? Comment on my sleep blog with your ideas for your chance to win your choice of 3 DVDs I'm giving away. Living Healthy Naturally: http://tcm-activelife.blogspot.com/2010/06/who-knew-sleep-could-be-so-interesting.html

And, for every gift certificate you purchase valued over $50 I will give you an organic lemon balm (Melissa officinalis) tea grow-it-yourself kit. Yes, you can grow your own Melissa on your windowsill or counter at home or work! Read the article  below to find out how Melissa is healthy for you.

According to a Statistics Canada General Social Survey,
47 percent of Canadians will cut back on sleep
to make more time for their days.

All those guilty of that raise your hand (I'm typing with one hand now). That same study found 40 percent of Canadians have trouble sleeping when pressed for time.

Sure many of us can handle the loss of an hour or 2 or even 3 every now and then, but it becomes a problem when we become unable to pay back our sleep debt and that can affect our health and feeling of well-being after just a week of insufficient sleep. Too little sleep can increase your risk of heart disease, diabetes, stroke, depression and obesity. It also makes you more susceptible to bacteria, viruses, and other pathogens as the immune system is weakened. Sleep is a key pillar to good health, on par with healthy eating and regular exercise.

So simple advice piece number 1 is to go to bed earlier!

If this isn’t something you normally do, you’ll need to plan ahead.

First of all, consider that you may not be able to complete everything that you might like to complete in a day. Simple advice part 2: If you have put too much on your plate, allow yourself to take some of it off until the next day. What must absolutely be done and what can wait? Be forgiving of yourself.

More simple solutions

With regard to being able to fall asleep, limit or avoid caffeine and nicotine. Eat dinner at least a few hours before bedtime and have only a light snack in the evening if you’re hungry. Create a routine to relax before you get into bed. A warm bath, reading, or deep breathing exercises may help.

Natural remedies like chamomile, valerian root, passion flower, and lemon balm (AKA Melissa officinalis—yes, my namesake can help lull you to sleep!) can be found in tea, capsule, tablet, and tincture format.

If you’re one of the more than 3.3 million Canadians over the age of 15 who suffer from insomnia, Traditional Chinese Medicine herbs can be customized to address whatever imbalances—hormonal, nervous system, adrenal and so on—that are causing your sleep issues. Acupuncture has also been shown to increase night-time melatonin release.* Melatonin is a hormone that we produce to help regulate our sleep-wake cycles. Melatonin production is stimulated by darkness, usually starting around 9 p.m. and peaking around 2 a.m. and 4 a.m. We tend to produce less and less of it as we age, which is why so many older people have problems sleeping.

Finally, to start my wind down routine to get a good night’s sleep, here’s one more thing I find helpful. Try meditating. If you’re like me and find that a challenge, try a short recorded guided visualization meditation. I use Take Ten (as in 10 minutes) Calm, Optimal Health, or Quick Getaways CDs to help me settle my overactive mind and get my inner night owl to roost.