Off to Sleep!
A Good Night Sleep Is The Foundation For Your Health & Wellness
• Sleep as much as needed to feel refreshed and healthy the following day but not more. Excessive time in bed actually results in fragmented and shallow sleep.
• Establish a routine you follow every night: getting ready at the same time, brushing your teeth, washing your face, getting dressed, reading a book. Sticking to the routine will provide your body with powerful sleep cues.
• Sleep patterns appear to be more important than actual hours of sleep. People often believe they don’t feel rested because they didn’t get enough sleep. Sometimes it is the irregularity of the sleep pattern (going to sleep at odd hours) that is the problem.
• A regular arousal time in the morning seems to strengthen circadian rhythm cycling, which will eventually lead to a regular time of sleep onset.
• Learn to let go of the day. Establish a cognitive routine that allows you to put your thoughts and concerns to rest. It is unlikely that you will solve your problems in bed.
• Make sure your room is as quiet as possible. Occasional loud noises disturb sleep even if you don’t fully wake up.
• Establish a comfortable temperature in the room where you sleep.
• Stop napping during the day or shorten your daily nap to 20 minutes and no more. Daytime napping interferes with circadian rhythm cycling and disturb your sleep pattern.
• Hunger can disturb sleep. A light bedtime snack (preferably one high in tryptophan) will induce sleep.
• Caffeine is a powerful stimulant and will disturb sleep even in persons who claim it does not. Avoid caffeinated sodas, teas, and coffee in the evening.
• Stop smoking. Nicotine is a powerful stimulant that disturbs sleep.
• Daily exercise (early in the day, not before bed) will promote health and healthy sleep patterns through the night.
• If you have trouble falling asleep on a particular night, don’t toss and turn in bed. Get up and do something. It may help rid you of anxiety, frustration, or the tenseness associated with being unable to fall asleep.
• Learn how to meditate or perform progressive relaxation. Be disciplined about using the techniques to help you relax.
The Benefits of Deep Breathing
When you’re under stress, your muscles tense, and your breathing becomes
shallow and rapid. One of the simplest (and best) ways to stop this stress response is to breathe deeply and slowly. It sounds simple, and it is.
Most of us, however, do not breathe deeply under normal circumstances, so it may help to review the mechanics of deep breathing and how it helps us to relax.
How Deep Breathing Works
Deep breathing is not always natural to adults. Watch the way a baby breathes: the area beneath the chest goes in and out. Most adults breathe from the chest. This is a shallower breathing, so less oxygen is taken in with each breath. As a result, the blood is forced to move through the system quickly so that enough oxygen gets to the brain and organs.
Higher blood pressure results. Deep breathing can reverse these effects. Take some time to practice this kind of breathing each day, especially when you’re under stress. You can be sitting, standing or lying down, but it helps to wear loose, comfortable clothing. Begin by breathing in through your nostrils. Count to five, silently saying the word “in” and let your lower abdomen fill with air. Then count to five, silently saying the word “out” as
you let the air escape through lips. Do this deep breathing for two minutes or more each time. With practice, you will be able to count slowly to ten or higher. You can
increase your relaxation if you imagine breathing in ocean air, the scent of flowers or forest air.
Effects of Deep Breathing
By helping you let go of tension, deep breathing can relieve headaches, backaches, stomach aches, and sleeplessness. It releases the body’s own painkillers, called
endorphins, into the system. It allows blood pressure to return to normal, which is good for your heart. Deep breathing can also allow pent up emotions to come to the surface, so your emotional health benefits from deep breathing, too. Use deep breathing any time, anywhere. It’s one of the best techniques for relieving stress.
