Pillow Talk: Getting the Sleep You Need
We need to reverse our way of thinking about sleep. How many times do you stay up late to get more done in your day? We need to start believing that as we get the rest we need, we will work more effectively, efficiently and with less errors.Most adults do not get the sleep that their bodies need. That is because we are so busy in our daily lives, under constant pressure, to get more done in less time. So we work late, stay up late and wake up early the next morning to start it all over again. What begins to happen, as this cycle continues, is your body cannot function at its best.The late stage of sleep, sometimes missed by early risers, helps boost coordination. Sleep strengthens nerve circuits that help with learning and memory. It gives you mental energy to master complex thinking and the ability to concentrate. Missing out on sleep impairs the body’s ability to process blood sugar. Only sleeping 6 hours a night seems like enough, but it is not enough for the immune system to repair itself. Your body demands sleep, and will try to make up for lack of sleep from one night to the next. Most people make it up by sleeping in on the weekends.Tips for getting the rest you need:
- Strive for continuous sleep, not fragmented.
- Invest in a good pillow and mattress to support your body, neck, and head properly.
- Establish a regular sleep schedule.
- No caffeine after 2 p.m. including sodas.
- No alcohol within 3 hours of bedtime.
- Take a warm bath or shower before bedtime. It relaxes the muscles and raises body temperature.
- Write down your worries and concerns. If you release them to paper or a tape recorder, it allows you to go to sleep worry free.
- Use muscle relaxation techniques and visual imagery to reduce stress.
- Turn your clock around or place it on the floor so you don’t look at it each time you wake up.If unable to sleep, get out of bed and do something mundane.
…Sweet Dreams!