Getting proper rest

Sep

Posted by Dennis Liegghio » Add Comment »

We need sleep to function properly. Real sleep. Proper rest is essential to good physical and mental health. Chronic sleep deprivation weakens your immune system, impairs your physical and mental performance and contributes to heart disease, stomach ulcers, depression and other mood disorders. In short, not getting enough sleep can make you miserable. If you’re getting less than 8 hours of sleep each night, chances are you’re not getting enough sleep.

Signs of sleep deprivation include:

Having a hard time getting up and moving in the morning.
Feeling drowsy and sluggish in the afternoon, after meals, or when driving.
Falling asleep while watching TV or relaxing during the evening.

Studies show that 7 to 9 hours of sleep each night is recommended for most adults. During this time, there are series of sleep stages that we pass through that are essential to restoring our bodies and minds. Sleep is not a luxury in our lives, it is necessary for optimal health and happiness and we need to give proper rest the same priority that we give in any other area of caring for ourselves.

Suggestions for getting a proper night’s sleep:

Sleep in complete darkness. Keep alarm clocks out of sight, turn off cell phones, cover the windows, shut the door, leave the television off (it shouldn’t even be in the bedroom), and if it’s still not dark enough, consider using an eye mask.
Keep your bedroom cool. Research suggests that the ideal temperature for sleep is between 60 and 68 degrees. This is because as we sleep, our body’s internal temperature drops to it’s lowest level. A cooler environment mimics our body’s natural temperature.
Avoid watching TV, messing around on the laptop or cell phone, or working (especially working!), in bed. Replace these bad habits which disrupt your ability to sleep properly with something that prepares your mind and body for rest such as: reading, meditation, deep breathing or listening to a guided relaxation CD. Find a restful and relaxing routine that you can repeat every night to help relieve the stresses from your day.
Stick to a schedule. Go to bed and wake up at the same time each day, even on the weekends. Getting into a rhythm makes it easier to fall asleep and get up.
Avoid fluids and snacks within 2 to 3 hours of bedtime.
Take a hot shower or bath before going to bed.
If you often find your mind racing when you lay down to rest, try writing in a journal before going to bed. Just grab a pen and start writing. Don’t worry about doing anything formal, or even making sense. Just start writing as thoughts enter your mind. This is called stream of consciousness writing and it can help you clear your mind of clutter.
Exercise regularly. Even 30 minutes of exercise each day can help improve your sleep. Don’t exercise too close to bedtime though or it might keep you up. Research shows that exercising in the morning is best if you can do it.
Avoid taking naps during the day if possible, this disrupts the cycle and can take hours away from you at night.

** this post is an excerpt from Building a Foundation for Happiness