A Good Nights Sleep
Getting a Good Nights Sleep doesn’t always come naturally…
Billions of people across the world have trouble sleeping, you may be one of them or you might know someone who is, so this month we’re having a look at how to get better quality rest
A GOOD NIGHTS SLEEP?
“Sleep is the golden chain that ties health and our bodies together”
Thomas Dekker (1572 – 1632)
We all know that sleep is a good thing, did you also know that:
• Babies do most of their growing whilst asleep
• Sleep is a natural healer and boosts your immune system
• The brain uses sleep to process and make sense of our experiences
• The body produces more protein for repairing the body when you’re asleep
• Sleep reduces the risk of depression and assists the memory
• Sleep balances hormones that control appetite so you’re less likely to put on weight
READY FOR BED?
Sleep is a natural healer, it’s when we really unwind and recuperate. When Radio presenter Peter Tripp went 8 days without sleep in the 1950’s (to try and beat the world record) the stunt resulted in serious mental health problems which continued long after he lost his job at the radio station.
So, how do we ensure we get a good nights sleep instead of tossing and turning?
Firstly: Sleeping too much is not so good either,
So How Much Sleep do We Need?
Most people need about 6 to 8 hours. The range is between 4 and 12 hours – the real test is individual to you – are you overly tired in the day? Shaky, yawning or suffering poor concentration?
If you’re fine on less sleep then that’s great, worrying about how much sleep someone else says you ‘should’ have could lead to insomnia, just from the fretting, if the amount you’re getting works for you, that’s great.
If, however, you feel you’re not sleeping enough or the quality of sleep isn’t deep enough to reap the benefits, read on to find out why it’s so important to ‘up your sleep’
Sleep deprivation was used as torture, causing disorientation and loss of concentration. It also lowers the effectiveness of your immune system, causes mood problems including irritability and depression. The body is affected in many ways including aching muscles, nausea, raised blood pressure, lack of coordination, physical effects to heart and other organs, hand tremors and an increased risk of diabetes, obesity and fibromyalgia. The mind is affected causing memory problems, depression and even hallucinations…and of course the scary risk of:
…yawning at the wrong moment in an important meeting!
What’s the root of the problem? It’s one of two things:
• A physical problem which needs medical attention (for instance thyroid problems)
• A psychological issue (like stress or anxiety)
What about sleeping tablets? Well, drug treatments have shown to help short term but can actually cause more problems in the long term including further sleep problems and obesity
So how can you sort it out naturally? Here are some tried and tested methods…
• Wait til you’re tired before actually going to bed, too much activity in bed will re-stimulate your thoughts
• Life changes – what needs to change in the way you’re doing life at the moment? Consider changes you could make to reduce the things that wind you up
• Physical activity – if you don’t move much during the day, the body finds it hard to realise it ‘needs’ to sleep, what exercise suits you, what would you enjoy?
• Develop a ‘sleep routine’ – avoid food or drink with caffeine or sugar, and although alcohol can help you fall asleep it can also lead to a disturbed, unsettled night, avoid too much liquid just before bed and have a ‘make sure’ visit to the loo. Wind down in a warm bath, use soft music or relaxation voice tapes when you get to bed. (you can get free relaxation podcasts on ‘itunes’)
• Have a notebook by the bed and write down the good things that happened in your day. Research has shown this small activity aids sleep, increases happy dreams and general contentment in the day
• Alter your ‘script’ – Don’t lie in bed thinking ‘oh no what if I don’t sleep again tonight!?’ Think ‘I can sleep easily’ and imagine what it would be like sleeping well and waking refreshed, picture it, think about it. Fake it til you make it!
• Darkness – we need darkness to sleep properly, make it a dark as you can and don’t leave the tv or radio once you’re asleep, set a timer to switch it off
• Be comfortable – Make your bed inviting. Keep warm but not too hot. Wear socks, cold feet can keep you awake. Consider whether a new mattress might help
• TOP TIP – Breathe long, slow and deep as you relax into the bed, loosen all your muscles in stages, work through your whole body…
• TOP TIP – Then imagine a relaxing holiday you’d love to go on, run it through your mind like a movie, describe it to yourself, enjoy making it the best time ever
I hope the tips are interesting and useful, if you know someone else who could benefit from the Top Ten – feel free to pass the message on and help more people to get the rest they need.
I hope that November brings you warm fires, fresh air and fond moments – time for some hearty soups methinks!
With much love and woolly jumpers,
Pam x
Posted by Pam on 1 November, 2010. Comments (0)