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 From Affluent Magazine May/June 2007 issue:
Sweet Dreams: Is Sleep Over-Rated?
Q. I’m a 33-year old female who has trouble falling asleep. Many of my friends are taking prescriptions like candy to get to the ‘land of nod.’ I don’t want to take pills, how important is sleep anyway?
A. It’s true, we live in a sleep-deprived nation, trying to fit too much into a 24-hour day. Sleeping mattresses are selling like crazy, and bed and bath stores are filled with shoppers looking for anything that will help them to fall asleep and get a good night’s rest.
But, the thought that we do not need seven to nine hours of sleep regularly is crazy! Sleep is the most restorative habit that we do every day. Without sleep we would be a mess. The not-so-pretty side of sleep deprivation can be symptoms such as irritability, bouts of rage, fatigue, headaches, muscle and joint pain, weight gain, dizziness, depression, excessive emotional instability, (crying all of the time,) anxiety, cravings, over-eating, loss of sex drive, insomnia and brain fog.
Contrary to popular belief, your body doesn’t just turn off when you lay down to go to sleep. Many body operations actually turn on when you sleep, such as your body’s ability to make important hormones that keep you balanced. The human growth hormone secreted when we have good sleep is necessary to provide growth, weight control, vitality, healthy skin, hair and nails, energy and longevity. Bad sleep habits, like getting too little sleep or stimulating yourself with caffeine, watching TV late, working on the computer with a bright screen, or too much stress can all throw off your body rhythms, making you more vulnerable to poor sleep and upset hormone balance, leaving you feeling bad in many ways.
If you are ready for a change, check out my sleep tips below and enjoy more sleep tonight!
- Avoid eating too much food, chocolate, tea, coffee, sodas, excessive salt or sugar at dinnertime and afterwards.
- Plan for eight hours of sleep; go to bed earlier.
- Make a to-do list each evening for the next day to re-assure yourself that it will get done.
- Take a bath for at least 10 minutes with lavender oil.
- Eliminate things in your room that keep you awake such as animals, TV, a snoring person (get them help).
- Keep your room cool and un-cluttered.
- Make your bed your sleep retreat. Keep it clean, organized and made daily (looking inviting).
- Do not get in the habit of working in bed, watching TV (especially the news), checking e-mails or eating in bed. Bed is for sleep.
- Take calcium and magnesium in the evening or at bedtime.
- Plan your evening carefully. Do not over-extend yourself; stick to a routine.
- Think about how we put our babies to bed; rubbing their backs, reading them a book, turning down the lights, these should be habits that you do for yourself. We are all in need of a “turning off” period, so that our brains know that it’s time to sleep.
- Consider a relaxation therapy before bed, such as stretching, yoga, Pilates, deep breathing while getting ready for bed, and calming your body when you get to bed closing your eyes, consciously resting your mind and every part of your anatomy, and breathing slowly and deeply for the first five to 10 minutes.
- Concentrate on good thoughts and good fortune for you and your family then just say “Good Night.”
Sweet dreams... as you sleep your way to better health!
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