SLEEP! SLEEP! SLEEP!
Sleep, sleep, sleep
It’s magnificent and nice.
With dreams beyond wonder,
Sleep, sleep, sleep…
Eyes tightly closed.
A little smile on your cheeks,
Feeling the warm sensations
Of the pure and precious sleep
Sleep, sleep, sleep…
Forgetting insane things of the mixed world outside
Relax, my little one, feel the gentle breeze.
Do not worry about tomorrow, do not weep,
Wake up fresh in the morn with a recuperated mind.
Fresh and blessed with a wonderful sleep.
SLEEP, SLEEP, SLEEP!
by: Jerine James
Doesn’t that sound wonderful? However for many, it seems like an impossible fantasy. Today’s blog continues with suggestions for Creating Physical Balance in your life. We will be discussing sleep – how important it is, how difficult it is for some people to get a full night’s sleep on a regular basis and some tips for getting healthy sleep. The human body needs and requires sleep to rejuvenate, relax and rebuild each day.
Nevertheless, thousands of people have erratic work schedules; business trips that take them across time zones; parents with new babies; trouble getting off the computer when it is bedtime; eating or drinking too much, too late; or physical and mental health issues that prevent regular sleep such as: sleep apnea, chronic pain, depression or anxiety. At this time of year, the Holiday Season can interrupt sleep while we work longer, celebrate more, shop and travel more, and engage in creative, time-consuming gift and decoration projects.
There is a false belief that if we go without sleep “to get more done,” we will actually accomplish more. The opposite is actually true. Research has shown that this practice has a dangerous consequence – sleep deprivation. This is linked to a lot of problems – obesity, high blood pressure, a weakened immune system, mood swings, and trouble concentrating and difficulty remembering. All of this increases accidents at home, at work and on the road.
After further studying this problem, I would like to share some widely-agreed upon tips for getting more regular and healthy sleep.
1. Have a regular bedtime and wake-up time. This has to do with circadian rhythm where our bodies like to have a consistent routine for eating and sleeping. It helps our bodies work better. Try out different bedtimes (usually 7 or 8 hours) and decide what works best for you! The old adage “early to bed, early to rise” actually is wise.
2. To promote getting to sleep more easily, establish a “slow down” routine – a warm bath, reading a calm book, or listening to pleasant music. Turn off the TV, computer and bright lights as part of your routine.
3. Have your bedroom dark, quiet, comfortable and cool. Sleep comes more easily, if the bedroom is used only for sleep.
4. A good mattress and pillows (that support you well, neither too hard or too soft – as Goldilocks found!!) are musts! If your mattress is more than 10 years old, maybe it is time for a new one. Turn the mattress over every few months.
5. Stop eating at least 2-3 hours (preferably 4) before you go to bed. Your body uses sleeping time to rebuild and rejuvenate; if it has to digest food at the same time, it cannot readily accomplish this task. Have you ever had night sweats or awakened in the morning groggy? Eating too near to bedtime could be the cause.
6. Experts also recommend avoiding cafeine, nicotine and alcohol late in the day.
When the “sandman” is having trouble at your house, try these tips. If insomnia or inconsistent sleep patterns persist, discuss with your doctor ways to get better sleep. Your body and health will appreciate it!
The Sleep Foundation is a good resource.
Here’s to a good night’s sleep!