Everything You Wanted to Know About Sleep …
*But Were Too Tired to Ask*
If you’re drinking more coffee to stay awake during those mid-afternoon
meetings, you’re body may be speaking, but *you* have to listen. 30% of
Americans get less sleep due to worries about the economy and sleep
prescription are up up 54% since 2004. If the Internet, TV, and late night
distractions are keeping you from getting a good night’s sleep (7-8 hours),
you are increasing your risk for major illnesses such as cancer, heart
disease, diabetes and obesity. Tired neurons also increase your chance of
having an accident, making mistakes, becoming irrational, bickering with
your colleagues, or picking a fight with your spouse. A tired mind reacts
emotionally rather than making wise choices and you are simply not effective
or efficient.
For years research reported a higher rate of depression among those who
worked the night shift, but recent studies have also found that those who
sleep less than seven hours a night or have disrupted sleep are
significantly more likely to be obese due to resulting hormonal imbalances.
There is even an increased risk of death in those who consistently get less
than six hours of sleep each night.
If you are sleep deficient, your body goes into high alert and thus
increases the production of stress hormones which increases ones blood
pressure. Bright lights at night reduce the levels of the hormone melatonin
believed to protect against cancer. Sleep spontaneously heals us.
Remember, you compensate for the energy you are not getting from adequate
sleep by “cupboard cruising” and seeking junk foods filled with empty
calories. Exercise is energizing, but who exercises when they are tired?
Yes, right brain people tend to crave those late-night hours and seem to
have the biological clock of an owl. It’s fine if you are not getting up
with the chickens!
*Tips for Getting a Good Night’s Sleep: *
- Make your bedroom a place for sleep, not an entertainment center with three
TVs. Entering your bedroom should trigger the brain to start shutting down. - Do a mental slow down. Soften the lights, play soothing, relaxing music,
read bedtime stories or poems that inspire and end the day on a positive
note. Reflect and be grateful. - Be consistent in your bedtime and the time you awaken. Biological clocks
detest confusion. - Do a physical shake down with a relaxing walk or get a massage seat or
chair. (Love it!) - Instead of a caffeinated beverage, sip chamomile tea. Light your favorite
scented candle. - When possible, don’t set the alarm. Let your body have its way and enjoy
the freedom. - Make a commitment to a specific time.
- Take a power nap. Only sleep replaces sleep!
As a therapist I have also found hypnosis to help many people with sleep
disorders which must be corrected. If not, the pattern of disrupted sleep
will control you, your health, and your joy. Be proactive now and don’t
just “sleep on it.”
Edie Raether, MS, CSP, is an international speaker, author, and wellness
consultant. For more information, visit Edie at www.raether.com or contact
her at edie@raether.com