Sleep deprivation is such a common condition now in society you may not even realize you suffer from it. Science has now recognized that a sleep deficit can have serious and far reaching effects on your entire health and well being.
Researchers agree that six to eight hours per night appears to be the optimal amount of sleep for most adults, and too little or too much can have adverse effects on your health.
Poor sleep can increase stress-related disorders. The most common health problems related to poor sleep are…
- Mood disorders like anxiety and depression
- Excessive and constant production of cortisol
- Heart disease
- An impaired immune system
- Stomach ulcers
- A pre-diabetic state, making you feel hungry even if you’ve already eaten, which can stack on weight
- Accelerated tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
- Impair your memory and impact your ability to think clearly the next day
Our Sound Sleep System
- Your bed is your sleeping sanctuary. Ban TV, laptops, I-pads, mobile phones and any other electronic devices from your sleeping area. Park them in another room.
- Avoid clock radios with digital lit dials. These usually also emit low level sound that you don’t need and create some light in the room. If you need a time piece, a small travel clock that only lights up if you press a button is the least offensive.
- Create your own bedtime routine. This could include deep breathing, writing 5 things you express gratitude for that day, reading a short positive story or a few pages from a peaceful or inspiring book. A Creating Calm meditation is a special way to support you just before you drop off to sleep.
This Weeks Video…
Creating Calm Dr Judy Hinwood
- Wear an eye mask to block out light.It is important to sleep in as close to complete darkness as possible. If curtains or blinds still allow light to come into your bedroom, then an eye mask can be helpful.
- Finish your work at least one hour before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not stressed or anxious.
- Go to bed as early as possible. Your body goes through a major re-charging between 11pm and 1 am where your adrenal glands clean up and your gallbladder dumps toxins. If you are awake, the toxins back up into your liver and over time this can cause you major problems.
- Before-bed snacks are a No, No, particularly grains and sugars. These raise your blood sugar and delay sleep. Once you get to sleep your blood sugar drops too low and you may wake up and be unable to fall back asleep again.
- Take a hot bath or shower before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
- Listen to relaxing CDs. Some people find the sound of the ocean or the peaceful noises of the forest to be soothing for sleep and the help them effortlessly fall into deep delta sleep within minutes.
- Avoid caffeine and alcohol if either have a history of making sleeping difficult for you.
- Daily exercise. Exercise for at least 30 minutes a day has been shown in numerous studies to improve the quality of your sleep.
- Avoid mobile phone use before going to bed. This could cause insomnia, headaches and confusion. It can also cut your amount of deep sleep, interfering with your bodies ability to refresh itself a study by researcher Professor Bengt Arnetz found. He also found that mobile phone use is associated with specific changes in the areas of the brain responsible for activating and coordinating the stress system, and the radiation may also disrupt production of the hormone melatonin, which controls your bodies internal sleep rhythms.
The Stress Management Institute® conducts training for those individuals who wish to become a qualified Stress Management Practitioner or Stress Management Facilitator and embark on either a full time or part time exciting career caring for and supporting people who are struggling to cope with stress. If you are looking for a career change, or you wish to add a Stress Management specialty to your current career, please call +61 1 300 663 979 or email firstname.lastname@example.org