The Benefits of Getting Enough Sleep include:
Better Health | Enhanced Mood | Better Sex
Reduced Inflammation | Improved Memory Stronger Immunity | Weight Loss
Lower Risk of Injury | Less Brain Fog
Humans, like all animals, need sleep, along with food, water and oxygen, to survive. Sleep is a key nutrient to good health. Most people think they are getting enough sleep, and more often than not, they think sleep is something they can give up without any consequences. Although shortchanging your ZZZs will not kill you, without optimal sleep, we cannot be at our best, physically and mentally.
When we sleep, our body’s restoration process kicks in. REM sleep or dreaming sleep, RESETs your central nervous system and is the most effective way to metabolize stress hormones.
Fortunately, simple lifestyle changes can make a difference in your ability to fall asleep and stay asleep throughout the night.
– Create a sleep routine, go to bed and rise at the same time each day and be sure to include a consistent pre-sleep routine or “sleep ritual”. For instance, if you read before heading to bed, your body knows that reading at night signals it’s time for sleep.
– Sleep for at least 8 hours EVERY NIGHT! According to the National Sleep Foundation, adults need between 7 – 9 hours of sleep per night. Teenagers and children need more.
– Eat three hours or more prior to going to bed. Sleep is for cellular repair and not for digesting a late night dinner. Limit caffeine intake and refrain from drinking alcoholic beverages before bed.
– Unplug and remove all electronics. Be especially mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can seriously disrupt the normal electromagnetic energies of the body. You can learn more about protecting you and your family from hidden household dangers in The Health Home by Dr. Myron Wentz and Dave Wentz.
– Keep the temperature in your bedroom cool – between 60 and 67 degrees. A good rule of thumb is for your bedroom to be at least cool enough that you will want to cover yourself with at least a sheet.
– Keep your bedroom free from any light. Cover any lighted displays and consider using blackout curtains or eye shades. If you do use any lighted displays, use those that are illuminated with red light, which is less disturbing to melatonin production than white or blue light.
– Avoid the late night news. You don’t want to fill your brain with all the latest drama of the day before going to bed.
– Journal – especially if you mind is buzzing. This is a great way to “data dump”.
– Finally, practice gratitude! As you drift off to slumber think about all the good things that happened to you during the day. Often times we are moving so fast that we don’t always take the time to absorb and acknowledge the blessings from our days. This is my favorite way to drift into slumber.
Sweet dreams……….
