SLEEP IS A NECESSITY. Our need for quality sleep ranks far above the need for exercise. Sleep deprivation destroys our physical and mental health. Our body is programmed to restore itself between the hours of 10:00 p.m. to 6:00 a.m. Sleep deprivation stops our body’s defenses to fight disease from working. It short circuits the power of our metabolism, body chemistry, mood, concentration, immune and nervous systems. The following behaviors help produce sleep. The choice to use them is yours.
Step # 1Routine and sleep are perfect together. Start by making sleep a top priority. Routine is a direct path to sound sleep. The routine of going to bed and getting up at the same time automatically sets our body’s clock and natural sleep cycle and rhythms. This routine is easily established or reestablished. Remember practice makes perfect!
Step #2Be aware of your caffeine and simulant intake. Start mid-day to limit your consumption.
Steps#3Create 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 # 4If 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.
Try it. You have nothing to loose but sleepless nights. It just is this simple………..Good Night……