For a Good Night’s Sleep Here Are 20 Facts

Want a Good Night’s Sleep Here are 20 Facts

Sleep is one of the great mysteries of life.  A good night’s sleep is one of the cornerstones of health.  Six to Eight hours per night seems to be the optimal amount of sleep for most adults.  Too much or too little can have adverse effects on your health.  If you want a good night’s sleep here are 20 facts.

Optimizing Your Sleep

  • Sleep in complete darkness, or as close to it as possible. Even the glow from your clock radio could be interfering with your sleep.
  • Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.
  • More than eight in ten people think that people often or sometimes misuse prescription sleep aids.
  • Some studies show the use of melatonin shortens the time it takes to fall asleep and reduce the number of awakenings.
  • One of the primary causes of excessive sleepiness among Americans is self-imposed sleep deprivation.
  • People who don’t sleep enough are more likely to have bigger appetites due to the fact that their leptin levels (the appetite-regulating hormone) fall, promoting appetite increase.
  • A seasonal disorder is believed to be influenced by the changing patterns of light and darkness that occur with the approach of winter.
  • Wind down and relax before going to bed. Try to go over the day’s activities and work out a plan of action for the next day.  Do not exercise too late in the evening.

    Good NIght's Sleep
    Good Night’s Sleep

Lifestyle Suggestions for Good Night’s Sleep

  • The body NEVER adjusts to shift work!
  • In general, exercising regularly makes it easier to fall asleep and have a more sound sleep.
  • Sleep is just as important as diet and exercise.
  • In general, most healthy adults need seven to nine hours of sleep a night. Although, some individuals are able to function with sleepiness or drowsiness after as little as six hours of sleep.  Others can not perform at their peak unless they’ve slept ten hours.
  • It is best to have a regular sleep pattern. Try to go to bed at the same time every evening and get up at around the same time every morning.  Improved sleep will not happen immediately but if good sleep habits are maintained, sleep will certainly get better.  Preferably between 9:30 and 10:00 pm.
  • Make sure your bedroom is comfortable. You should have a quiet, dark room with comfortable bedding and good temperature control.
  • Avoid alcohol, caffeine and cigarettes. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
  • Avoid daytime naps. Sleeping during the day will make it much more difficult to have a good night’s sleep.  If a nap is necessary, for example because of a late night, then limit this to about thirty minutes.  Make sure that you are awake for at least four hours before going back to bed.  Don’t allow yourself to fall asleep in front of the TV-not even for a minute.

     

    Sleep Habits

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Want A Good Nights Sleep? Try These Healthy Sleep Habits

Sleep Habits

Want A Good Nights Sleep? Try These Healthy Sleep Habits

We all know the perils of financial debt, but did you know that you can build up debt of sleep also?  Getting shortchanged occasionally on your sleep is no a serious problem, but when it happens night after night, you  build up a backlog of needed sleep.  This sleep debt can affect your mood, health and safety.  If you want a good nights sleep, try these healthy sleep habits.

The average person needs around eight and one-half hours of sleep every night.  You might need a little less or a little more, but you need this sleep every day,  just like you need water and oxygen. Losing just one hour of sleep per day builds up a “sleep debt”.

It’s not just the quantity of sleep that you need, it’s also the quality of sleep.  You need a certain amount of deep sleep.  During the deepest stages of sleep, your body releases growth hormone to stimulate tissue repair and regeneration. This means that if you don’t get enough good quality sleep, it will adversely affect your physical health.

For example, interrupted or impaired sleep can:

  •   Dramatically weaken your immune system.
  • Accelerate tumor growth-tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions.
  • Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can affect your weight gain.
  • Seriously impair our memory; even a single night of poor sleep can impact your ability to think clearly the next day.
  • Impair your performance on physical or mental tasks, and decrease your problem solving ability.

For a good night’s sleep try these healthy sleep habits, by optimizing your sleep sanctuary. To improve your sleep, you may need to modify some of your lifestyle choices, including diet and exercise.  When your circadian rhythms are disrupted your body produces less melatonin (a hormone and an anti-oxidant) and has less ability to fight disease, since melatonin helps suppress free radicals.

Impaired sleep an also increase stress-related disorder, including:  Heart Disease, Stomach Ulcers, Constipation, Mood Disorders

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause. Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Whether you have trouble falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning-or maybe you simply want to improve the quality of your sleep-Try these healthy sleep habits:

1.  Sleep in complete darkness, or as close to it as possible.  Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin.

2.  Keep the temperature in your bedroom no higher than 70 degrees.

3.  Check the electro-magnetic fields (EMF’s)

4.  Take a hot bath, shower before bed.  When your body temperature is raised in the late evening, it will help facilitate slumber.

5.  Avoid before -bed snacks.  Grains and sugars will raise your blood sugar and delay sleep.  Later, when the blood sugar drops too low, you may wake up and not be able to fall back asleep.

6.  Put your work away at least one hour before bedtime.  This will give your mind a chance to unwind so you can go to sleep feeling more calm, not hyped up about deadlines etc.

7.  Avoid caffeine.   In some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption.  So, an afternoon cup of coffee or tea will keep some people from falling asleep at night.

8.  Avoid alcohol.  Although alcohol will make you drowsy, the effect is short lived and you will often wake-up several hours later, unable to fall back asleep.  Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

9.  Exercise regularly.  Exercising for at least 30 minutes per day can improve sleep.  However, don’t exercise too close to bedtime or it may keep you awake. Studies show that exercising in the morning is the best if you can manage it.

10. Avoid foods you may be sensitive to.  This is particularly true for sugar, grains, and pasteurized dairy.  Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.