How to get a natural relaxing sleep pattern
Getting A Good Nights Sleep
By Brenda Watson
Do you wake up feeling tired? Do you find yourself dozing off during the day? Then you need to learn how to pay back your sleep debt! My name is Brenda Watson. After 15 years as a clinical naturopath I know that sleep depravation is serious health issues that should not be ignored. For millions of people the consequences of a poor night’s sleep - stress, increased mistakes and difficulty concentrating are everyday occurrences. But it doesn’t have to be that way. You can improve your chances of getting a good night’s sleep by learning something new.
This article provides simple solutions that can help improve the quality of your health by improving your quality of sleep.
Find out:
· Why you should make sleep a health priority
· How much sleep your body needs
· How your bedroom décor, mattress and pillow affect the quality of your sleep.
A HEALTHY LIFESTYLE
We all know that proper diet and regular exercise are important for maintaining a healthy body. But many people underestimate the value of sleep. Like proper nutrition and exercise, sleep is essential for promoting good health. Adults need 7 – 8 hours of sleep a night - individual needs may range from 5 - 10 hours
Not merely a “break” from your day, sleep is vital to maintaining good health. When you go to sleep, your body and mind goes to work, consolidating the day’s learning into memory and improving your ability to absorb and remember everyday skills.
A good night’s sleep also repairs wear and tear and helps build your energy for the day ahead. When you don’t get enough sleep, daily life can become more stressful and less productive. Try these suggestions for a more rewarding sleep experience:
THE PERFECT BEDROOM:
A bedroom should be conducive to sound sleep. Experts say that 6 hours uninterrupted is better than 8 hours of interrupted sleep. Here is how to prepare your bedroom for that elusive deep sleep.
NOISE:
If not eliminated entirely, bedroom sounds should be low and consistent. Try wearing ear plugs or tune your radio between two FM stations to get a sound called ‘White Noise’ or in the heat of summer the sound of a fan will help to lull you to sleep (also great for babies and children of any age).
TEMPERATURE:
Your body temperature always drops in preparation for sleep. If it is kept artificially high your quality of sleep will suffer. A hot bedroom may interrupt your sleep process and even induce nightmares. The ideal temperature is 16 - 18 degrees C (60 - 65 F). Electric blankets especially over-blankets left on are the worst culprits for disturbing your sleep – if you must – switch it off and unplug it beforehand.
DÉCOR:
Hide illuminated alarm clocks to avoid clock watching – keep the décor plain, simple and soft. Keep the bedroom clutter-free – clutter may cause unnecessary stress.
PILLOWS:
If you are a side sleeper, your pillow should support your head and neck in a way that keeps your spine straight. For back-sleepers it should mainly support your neck with your head almost touching the mattress. There are now a variety of contoured pillows available – experiment
MATTRESSES:
If you sleep with a partner – a queen-sized bed allows you to move freely. Your bed is probably the most important piece of furniture you will ever buy - look after it and review its condition yearly
RELAXATION:
Make sure the bedroom is conducive to rest and relaxation – no TVs, mirrors, framed pictures or undressed windows. If you regularly find yourself staring at the bedroom ceiling - your mind racing, try these strategies:
ANXIETY:
If you have something on your mind, talk to someone before bedtime or write it down and attend to it next day Avoid your bed until you feel tired no matter what the time and get up at the same time each morning.
LIGHT:
Ideally your bedroom should be pitch black. Street lamps and hall lights shinning into the bedroom will disturb your sleep, especially if you also have mirrors, televisions or glass-framed pictures in your bedroom. However infra-red light will not disturb your sleep process.
MORE LIGHT:
The quality of our sleep and our health depends largely on sunlight. Lack of sunshine, especially in the winter months makes us SAD therefore it is important to find ways to maximise your exposure to natural light. Fortunately scientists have found a way to modify existing fluorescent tubes and compacts to produce the full-spectrum of daylight which lift’s feelings of depression. Full-spectrum lights are not available in high street shops, only mail order companies.
Irish stress consultant, Vincent Gill says that being woken by an alarm clock is very stressful. “Most of us use alarm clocks to wake ourselves up at a time we choose and the time we choose usually contravenes our body’s preferred waking time. So – we may wake up in the middle of a deep sleep feeling groggy. That may be normal, but it’s not natural.”Our body has an inner clock – regulated by sunrise and sunset. The daylight clock puts you to sleep with a gradual dimming and awakens you with gradual light. This is especially important during the short days of winter and for those on shift work. Scientists have discovered that sleep deprivation increases the risk of high blood pressure and diabetes - heart disease and cancer. It also slows the workings of the brain, which adversely affects our ability to think clearly and make sound, rational decisions.
Stress can be a killer: The most effective and long lasting solution is to manage stress better and reacquaint yourself with the rules of good sleep hygiene as follows:
- First, winding down is one of the most important considerations for getting a good nights sleep.
- The internal organs need time to wind down, therefore refrain from heavy meals after 7pm.
- Avoid alcohol, coffee, tea, chocolate and fizzy drinks – they are stimulants – no exercise after 8pm
- A warm bath with sea salt and lavender oil added will help to relax you and soothe frayed nerves.
- Make sure the bedroom is conducive to rest and relaxation – no TVs, mirrors, framed pictures or undressed windows. If you regularly find yourself staring at the bedroom ceiling with your mind racing, try the following strategies:
- If you regularly find yourself staring at the bedroom ceiling with your mind racing, try talking to someone before bedtime or write it down and attend to it the next day.
- Avoid your bed until you feel tired no matter what the time and get up at the same time every morning.
Sleeping pills and anti-depressants may help in the short-term, but they do not solve the problem and may cause digestive upsets and other unpleasant side effects. The ultimate cure is to make changes to your lifestyle by giving more priority to adopting healthy habits and learning how to manage stress.
Sleep debt: People who try to cheat on their sleep maybe getting less from their waking hours! Jeff Bezos, founder of www.Amazon.com, says his brain gets foggy after having less than 8 hours sleep. “That hour I saved by sleeping less is more than lost by having to double-check the work I’ve done.
Depriving yourself of sleep night after night can cause you to accumulate a sleep deficit. Look for everyday lifestyle clues to determine whether you need to catch up. For example, is there a chance you might doze off while sitting in a car stopped in traffic, watching television or sitting and reading?
Scientists have discovered that sleep deprivation increases the risk of high blood pressure and diabetes - heart disease and cancer. It also slows the workings of the brain, which adversely affects our ability to think clearly and make sound, rational decisions.
The only way to reduce this debt is to temporarily alter your sleep schedule. If you feel you are chronically sleep deprived, I have also written an article about how to pay back your sleep debt.
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Please send a Stamp Addressed Envelope to:
Vincent Gill – Stress Consultant,
C/o The natural Heath Council,
St Johns,
Court Devenish,
Athlone,
Westmeath,
Ireland.
You can email me at:
naturalhealth2@hotmail.com