Are You Sleeping Healthy
Most of us know the health benefits of getting enough sleep, but is your environment healthy? According the National Sleep Foundation, over half of Americans in a 2003 poll reported frequent sleep problems. Lack of sleep can be the result of going to bed at different times every night, an uncomfortable mattress, exercising within three hours of going to bed, napping during the day, frequent travel across time zones, taking medications that cause sleep disturbances, drinking caffeinated beverages too late in the day, and worrying.
Getting adequate rest is one of the most nurturing things you can do for yourself. Here are eight ways to check in:
1. Invest in a good quality mattress. Choose a pillow that supports your head, neck, and shoulders comfortably. Spend the extra money on sheets made of 100% organic cotton (www.janices.com carries everything you need to sleep organic). To inhibit the growth of odor causing bacteria, mold, and mildew, buy allergen barrier mattress and pillow case covers, which also effectively blocks dust and dust mites. Vacuum and rotate your mattress once a month.
2. To promote better sleep, wear ear plugs if noise bothers you and use an eye pillow scented with lavender if you are sensitive to light.
3. Crack your window at night to allow fresh air into your bedroom. Sleep nude. It's the only time your skin has a chance to "breathe" and you will wake up feeling better.
4. Shower or take a hot bath before you go to bed. It not only promotes sleep, but keeps the dust mites that live in your mattress from feeding on your dead skin cells. The problem is that we are allergic to their excrement, making it necessary for the adrenals to make antibodies. Unfortunately, this is fatiguing to the adrenals at a time when they need to rest.
5. Avoid sleeping within 3 ft. of a digital clock; they give off an electromagnetic force which, among other things, drains energy from the body.
6. Retire at the same time every night, at least by 10 p.m. The body needs to be rested during the natural purification period, which is between 10 p.m. and 2 a.m.
7. Eat foods that promote sleep - bananas, yogurt, turkey, milk, dates, and figs, are of which are high in tryptophan. Avoid heavy meals within three hours of going to bed, including wine, caffeine, and foods with sugar, bacon, cheese, and potatoes. They contain tyramine, which release a brain stimulant known as norepinephrine.
8. Practicing meditation instead of medication. Before you fall asleep, slow down your body and mind by closing your eyes, focusing on your breath and remembering what you are grateful for. If you wake up in the middle of the night, get up! It could be that your Spirit has an important message for you. Sit up, take some deep, slow, rhythmic breaths. If thoughts interrupt, redirect your awareness back to your breath.
Getting adequate rest is one of the most nurturing things you can do for yourself. Here are eight ways to check in:
1. Invest in a good quality mattress. Choose a pillow that supports your head, neck, and shoulders comfortably. Spend the extra money on sheets made of 100% organic cotton (www.janices.com carries everything you need to sleep organic). To inhibit the growth of odor causing bacteria, mold, and mildew, buy allergen barrier mattress and pillow case covers, which also effectively blocks dust and dust mites. Vacuum and rotate your mattress once a month.
2. To promote better sleep, wear ear plugs if noise bothers you and use an eye pillow scented with lavender if you are sensitive to light.
3. Crack your window at night to allow fresh air into your bedroom. Sleep nude. It's the only time your skin has a chance to "breathe" and you will wake up feeling better.
4. Shower or take a hot bath before you go to bed. It not only promotes sleep, but keeps the dust mites that live in your mattress from feeding on your dead skin cells. The problem is that we are allergic to their excrement, making it necessary for the adrenals to make antibodies. Unfortunately, this is fatiguing to the adrenals at a time when they need to rest.
5. Avoid sleeping within 3 ft. of a digital clock; they give off an electromagnetic force which, among other things, drains energy from the body.
6. Retire at the same time every night, at least by 10 p.m. The body needs to be rested during the natural purification period, which is between 10 p.m. and 2 a.m.
7. Eat foods that promote sleep - bananas, yogurt, turkey, milk, dates, and figs, are of which are high in tryptophan. Avoid heavy meals within three hours of going to bed, including wine, caffeine, and foods with sugar, bacon, cheese, and potatoes. They contain tyramine, which release a brain stimulant known as norepinephrine.
8. Practicing meditation instead of medication. Before you fall asleep, slow down your body and mind by closing your eyes, focusing on your breath and remembering what you are grateful for. If you wake up in the middle of the night, get up! It could be that your Spirit has an important message for you. Sit up, take some deep, slow, rhythmic breaths. If thoughts interrupt, redirect your awareness back to your breath.
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