Experiencing quality sleep is not a luxury, it’s a necessity. In fact, experts I’ve interviewed tell me we need to think about the elements of overall health and wellness in terms of a triangle with Nutrition, Exercise, and Sleep as the equal points. Sleep specialists say seven to nine hours of sleep a night for adults is ideal. Getting less than 6 hours of sleep can have serious negative side effects to your health.
When we don’t get enough sleep, we don’t allow our bodies and brains to do what they’re set to do to ease the stress and strain of the day. During good, healthy sleep, a growth hormone is released that helps with cell regeneration. Our brains are able to work through tension through dreams. Physically, our organs, and all systems of our body work to repair and restore themselves to get ready for another day.
All of us—especially caregivers need to make achieving quality sleep a priority! Here are some things you can think about and work on in ten minutes or less to set you up for a better night’s sleep…tonight!
1. Get into a routine: Try to go to bed and wake up at the same time–even on weekends and holidays.
2. Cut out naps: Although research is showing that short (20 minute) naps can be beneficial during the day, if you’re having trouble sleeping at night, avoid daytime naps until you get your nights settled.
3. Exercise: The endorphins released during even ten minutes of walking or stretching will help to relieve stress, and help you to wind down before bedtime. Some experts suggest finishing your workout 2-3 hours before you go to bed.
4. Watch what you eat and drink: Avoid heavy meals, caffeine, nicotine, alcohol, and a lot of liquids before bedtime. Each makes the body work to process, making it harder for you to relax and sleep.
5. Check the enviornment: Make sure your bedroom is dark, keep electronics off or turn them so those little blinking lights don’t distract you. Make sure your bed is comfortable. Keep the room cool, which helps to promote deeper sleep. Try scenting your pillowcase or sheets with lavender essential oil, known for it’s calming effect.
Keeping a bedtime journal can help, too. Psychologists say getting that to do list out of your head and onto paper gives you a feeling of brain freedom, and release that definitely helps with relaxation, and ultimately, better quality sleep.
Do any of these tips work for you? Do you have any others you’d like to share? Do you get enough sleep?
j.
posted June 3, 2010 at 8:15 am
Good article.
I know well about the problems of not getting enough sleep. I was diagnosed with sleep apnea a while back, got a CPAP unit to take care of it, but curiously it has never given me a single moment of relief.
To make things more interesting, I have bipolar spectrum disorder, and I suffer from migraine disease which on the average gives me three migraines a month. Poor sleep is the major trigger for giving me a migraine.
I take meds every blessed day for the bipolar, and I have a good as-needed med for the migraines. These two illnesses, as well as their associated meds, all do something to affect my ability to get a goods nights rest. I also have symptoms of sleep deprivation.
posted June 3, 2010 at 11:26 am
Interesting! I hope that everyone enjoyed the recent holiday.
posted June 4, 2010 at 11:59 pm
Wonderful article! Thank you!
According to the article, I am doing two things right, I am carefully watching what I eat, and I am exercising; the other part I need to work harder at is at going to bed at a reasonable time. Though I do get up early, even on weekends, I exercise rigorously and I can feel that I do need to rest more.
Reading this article has been a boost to make me just do it!
Actually what works for me to go to sleep faster is to leave my radio on “sleep” mode with soft classical music in the background, and… yes very dark!
posted June 5, 2010 at 10:33 pm
I have noted comments by Bill.I have also a Sleep Apnea problem and am on a CPAP. The reason for your haeadache, I believe, is because there is inadequate provision in your CPAP machine to expell the expirated air adequately to prevent the mixing of CO2 of the expirated air with the incoming air. In other words, it is possible that your incoming air is polluted by your expirated air with CO2. This happens because you have only one mask to inhale and exhale. So you may be inhaking more CO2 than fresh air.
So, pease go to your machine supplier and ask him to give you an outlet to expell your exhalad air completely so that incoming air is free of CO2.Once this ventilator is fitted on your machine you will lose the pressure of the icoming air to prevent Apnea attacks. But you will have to re-titrate the machine by a sleep clinic.
I hope this will stop your headaches and migrane attacks.
I hope and pray that you will meet with success.
TC
posted June 7, 2010 at 7:45 am
Thanks TC – that might go a long way in helping me out. I hope so, as it’s been going on for 2 years now
posted June 7, 2010 at 7:27 pm
I have found that a good cup of hot chamomile tea with a hint of honey and a good book before bed helps give me some ME time and I sleep much better.