Sleep…that often, elusive rejuvenating sweet respite. Sleep has been proven to consolidate memories, encourages hormonal balance, restores the immune system, decreases the effects of the days’ stressors, and rebuilds muscle. The consequences of decreased sleep or sleep disorders include cognitive impairment, behavioral and emotional deterioration, hormonal imbalance leading to increased risk of disease including cardiovascular disorders and diabetes. In addition, sleep deprivation causes disruption in the hormones that control appetite, increased levels of cortisol, and other stress hormones which have been established to cause retention of body fat, particularly belly fat.
Here are some suggestions for a good night’s sleep:
1. Start early. One mistake that people make is staying up too late. Our bodies and brains begin to wind down naturally around 10pm.
2. Develop a routine. Take a shower, read a book, meditate or pray before bed. These proven stress reducers could help you to have a restful night.
3. Engage in quiet relaxing activities at bedtime. Put aside the electronics. Focusing on phones, computers, television, etc. can disrupt the body’s natural inclination to relax.
4. Comfort is key. Create a comfortable, restful environment. Fo example, if laundry piled to the ceiling stresses you out and you have to see that while going to sleep, it might be helpful to get the laundry put away so you can relax.
5. Cut back on liquids after 8pm to prevent late night trips to the bathroom that is disruptive to sleep.
6. If you have trouble falling asleep, get up. It tends to quickly become an unproductive battle to try to will yourself to sleep. Get up, do something relaxing.
7. Take notice of sleep disruptors in your environment. Does a spouse steal the covers? Is your pet a bed hog? Take steps to minimize these environmental factors.
8. Figure out your optimum sleep temperature. A room that is too cool or too warm may interfere with sleep.
9. Stay away from sleep disruptive substances such as caffeine, nicotine, chocolate, soda, energy drinks, etc.
10. Wake up at the same time everyday. Consistent sleeping and waking times train your brain and your body to gear up or down for the day.
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April 12, 2013
Sleep Tips
Sleep…that often, elusive rejuvenating sweet respite. Sleep has been proven to consolidate memories, encourages hormonal balance, restores the immune system, decreases the effects of the days’ stressors, and rebuilds muscle. The consequences of decreased sleep or sleep disorders include cognitive impairment, behavioral and emotional deterioration, hormonal imbalance leading to increased risk of disease including cardiovascular disorders and diabetes. In addition, sleep deprivation causes disruption in the hormones that control appetite, increased levels of cortisol, and other stress hormones which have been established to cause retention of body fat, particularly belly fat.
Here are some suggestions for a good night’s sleep:
1. Start early. One mistake that people make is staying up too late. Our bodies and brains begin to wind down naturally around 10pm.
2. Develop a routine. Take a shower, read a book, meditate or pray before bed. These proven stress reducers could help you to have a restful night.
3. Engage in quiet relaxing activities at bedtime. Put aside the electronics. Focusing on phones, computers, television, etc. can disrupt the body’s natural inclination to relax.
4. Comfort is key. Create a comfortable, restful environment. Fo example, if laundry piled to the ceiling stresses you out and you have to see that while going to sleep, it might be helpful to get the laundry put away so you can relax.
5. Cut back on liquids after 8pm to prevent late night trips to the bathroom that is disruptive to sleep.
6. If you have trouble falling asleep, get up. It tends to quickly become an unproductive battle to try to will yourself to sleep. Get up, do something relaxing.
7. Take notice of sleep disruptors in your environment. Does a spouse steal the covers? Is your pet a bed hog? Take steps to minimize these environmental factors.
8. Figure out your optimum sleep temperature. A room that is too cool or too warm may interfere with sleep.
9. Stay away from sleep disruptive substances such as caffeine, nicotine, chocolate, soda, energy drinks, etc.
10. Wake up at the same time everyday. Consistent sleeping and waking times train your brain and your body to gear up or down for the day.
