How to manage sleep deprivation in teens, children, and adults naturally
According to a recent @NPR article, “Nearly a quarter of teens sleep 5 hours or less per night, and the majority sleep less than 8 hours. The problem is pervasive, and technology doesn't seem to be the main culprit, according to a new report. ..”
While there may not be a single cause, previous research has shown that multiple factors can contribute to sleep problems. It’s not just lifestyle choices or parenting—environmental disruptors play a significant role as well. Common causes of sleep disturbances include exposure to electromagnetic waves, air pollution, pesticides, excessive screen time, and irregular sleep schedules. Understanding the causes of sleep deprivation can help you take steps to improve sleep quality across all ages.
Because of my previous experience with my own chronic insomnia and also as a wellness coach who has helped hundreds of people to improve sleep, I can confidently say that improving sleep is not an easy task, but it is possible; it requires patience and persistence.
I have adapted this sleep recovery cheat-sheet routine based on the teachings of Paul Bergner and other experts in holistic medicine and herbalism.
This routine is beneficial for re-establishing a healthy sleep cycle in individuals who have not been sleeping well chronically or are experiencing the after-effects of night shift work or jet lag.
Before 3 PM
- Engage in some outdoor activity during the bright daylight hours.
- A brief late afternoon nap is OK
- Eat a substantial breakfast with abundant protein
3 hours before bedtime
- Have an early dinner
- Select a time to go to bed so you can get 8.5 to 9.5 hours of sleep
- Don’t engage in intense mental activity for at least two hours before bedtime
- Turn off all bright lights as soon as possible after sunset
1 hour before bedtime
- In the last 45-90 minutes before bed, take a neutral bath
- If you don't have a bathtub at home, take a shower at 92-97 degrees F.
- If showering is not an option, practice a relaxation, yoga, or meditation routine, or place an ice pack on the center of your chest. Wrap it in a towel, put it right there, and lie down for at least 15 minutes.
- Take a dose of mild sedative herbs 30-60 minutes before bed
- Get horizontal for 30-60 minutes before going to sleep, and take advantage of this time to do a self-massage with tallow magnesium Cream or lotion or a relaxing mentholated salve as explained in this video
At bedtime
- When you go to sleep, take another dose of sedative herbs
- Say a prayer, release the events of the day to the Creator, and give thanks for the good things of the day if you wake up before 8.5 hours, roll over, and go back to sleep
Note: Check nutrient deficiencies as well as symptoms of dehydration since those can also disrupt sleep patterns.