SLEEP IS A NECESSITY not a luxury. Our need for quality sleep actually ranks above the need for exercise. Our body is programmed to naturally restore itself between the hours of 10:00 p.m. and 6:00 a.m. Sleep deprivation negatively impacts our metabolism, body chemistry, mood, relationships and concentration. The following simple steps to produce sleep are well within our control. The choice to use them is also ours.
Step # 1– Make sleep a top priority. Routine is a major component to produce sound sleep. By going to bed at the same time every night and getting up at the same time every morning automatically connect us to our body’s natural sleep cycle and rhythms. This routine is easily established or reestablished as the case maybe.
Step #2–Be aware of your caffeine intake. Start mid-day to limit your consumption. This choice is also an investment in your bone health. Excessive amounts of caffeine leaches calcium from our bones.
Steps#3– Create a night time wind-down routine that begins to relax you. Start by dimming the lights. Avoid TV news, arguments, balancing your checkbook and surfing the net. Limit bedroom activities to sleep and other forms of relaxation. Soon you will associate lying in bed with falling asleep.
Step # 4– If you wake up in the middle of the night, don’t check the time. This creates pressure and leads to anxiety. Stay in bed. Make yourself comfortable. Lie on your back with eyes closed. Focus on your breath. Rest your hands on the abdomen feel it moving up and down with each breath. This simple act sends a clear signal to the brain that our diaphragm is in motion. Diaphragmatic breathing is a powerful relaxant. It immediately links us to the calming branch of our nervous system.
It just is this simple………..Good Night……margiesdaughter.com