Sleep for Health and Longevity
Did you feel rested and energetic when you awoke this morning? If you did, you are an exception in today's stress-filled, sleep-deprived society. A full night of uninterrupted, sound sleep is something most Americans only day-dream about! From all the commercials for sleep aids, it is evident that we are 'Sleepless in America.'
Good sleep produces good health. Good sleep lets you wake feeling rested and energized. Good sleep provides stamina throughout the day. If those aren't enough reasons to seek sound slumber, adequate sleep also slows the aging process, boosts the immune system, lowers the stress hormone, cortisol and improves brain function
According to a survey of women in the U.S., by the Better Sleep Council, nearly 70% reported getting less than the recommended average of 8 hours per night. An article in the Denver Post reported that Americans are sleeping 20% less than they did a century ago-which contributes to poor decisions and slow reactions. Nighttime is repair time for your body-and a consequence of short-cutting that cycle is sleep deprivation, which leaves you tired, grumpy and oftentimes, sick.
A recent issue of Business Week magazine focused on the high stress of Americans. What really caught my attention was the advertisement in the middle of the article for a pharmaceutical sleep aid. Clearly, a stressful lifestyle contributes to disrupted sleep or perhaps disrupted sleep contributes to a stressful lifestyle!
The most effective change I made several years ago for improved sleep was changing my mind about how I thought about sleep. Now I live to sleep! Lifestyle changes are often the most powerful natural sleep remedies and the safest ones. Consider these suggestions for sound sleep.
- Exercise: Helps relieve stress and muscle tension and promote deeper sleep; schedule vigorous exercises earlier to avoid an adrenaline boost that may keep you awake.
- Cool Room: Your body is more likely to relax in a cooler temperature-keep a window slightly opened for fresh cool air or turn the thermostat down and adjust body temperature with blankets
- Darkened Room: Bright light slows production of melatonin, the naturally occurring hormone that regulates the sleep-wake system in the brain.
- Limit alcohol, caffeine, nicotine, and OTC medication intake as these substances cause wakefulness.
- Drink a cup of hot herbal tea (chamomile or sleep blend) before bed.
- Massage fragrant essential oil of Lavender, Chamomile or Cedarwood to enhance relaxation and contribute to deep sleep.
There are many possibilities for insomnia. Be sure you have good heart function, balanced hormones, normal thyroid function and no respiratory disorders or restrictions. Your attitude about bedtime can also affect your sleep response. Plan and prepare for your bedtime. Set a time to turn off the computer, finish a project, clean house, do laundry, etc. Visualize how restful your bedtime will be, how calm and relaxed you are as you prepare for bed. Tell yourself you are going to enjoy your sleep! When the to-do-list is still reeling in your mind and you're telling yourself you'll never get it all done, it is difficult for your body to prepare for a night of peaceful rest.
There are many other solutions to sound sleep and you will want to experiment to find the best for you and your lifestyle. In the event of serious long-term sleep problems, you may need to consult your health care provider. I'd better practice what I teach (yawn) and prepare for my own (yawn) soothing sleep.
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