It's All About Sheep...Sleep!

Good morning everybody! I've had a request in regards to sleeping better. This is a topic that comes as a concern to many, especially because you know very well from Brenda, that one of the key aspects of a healthy life style is getting plenty of Zzzzzzz's. Sleep and your mental health are deeply linked; often a mood episode is triggered by lack of sleep. So, as promised, I am going to bring to you Sleep Hygiene Tips to try to improve your sleep patterns. :) Goal #1: Train the brain to feel sleepy and awake at regular times. • Fixed times for bedtime and awakening, stick to this even on weekends, regardless of how much sleep you got the night before. • If you have to get up during the night to use the bathroom, do not turn on the light. • No daytime naps as this reduces your sleep drive. • Sunlight, get at least 30 minutes per day, no sunglasses. This establishes a circadian rhythm, an oscillation of about 24 hours, establish by external cues commonly the most important is sunlight. Goal #2: Develop a strong mental association between your bedroom and sleep. • Use the bedroom only for sleep and sex, don't read or watch TV in bed. • Get into bed only when you are sleepy. If you are unable to fall asleep, get up and go into another dimly lit room, do not lie in bed awake. Goal #3: Avoid being over-stimulated at bedtime. • Caffeine-avoid after about 3 pm • Alcohol-it may help you fall asleep, but use of alcohol wakes you up early and disturbs the quality of your sleep. • TV, Computers and Texting-stop use 2 hours prior- blue light inhibits melatonin production. • Mental Activity- stop doing active mental work at least 1 hour prior to sleep. • Exercise- at least 30 minutes EVERY DAY, do not exercise 3 hours prior to sleep. • Eating- avoid being too full at bedtime, eat dinner at least 2 to 3 hours before bedtime; a light carbohydrate snack may help. • Progressive relaxation- starting at your toes, tighten the muscles for 5 seconds and release. • Develop a bedtime ritual- An evening ritual helps prepare your body/mind for sleep. You can't grab sleep...you can only develop the right atmosphere for sleep to come and take you. o 1. Turn off all electronic equipment 2 hours before sleep o 2. Prepare for the next day (write notes on what you have to do, so you can tell your mind to relax, it is taken care of, when you find your mind going over thoughts of what to do the next day). o 3. Count your blessings, or journal, consciously forgive yourself and others for hurts accumulated during the day. o 4. Have a cup of herbal tea "Sleepy Time" o 5. Have a shower or bath o 6. Use a diffuser in your bedroom and with lavender essential oil o 7. Consider using herbs such as hops, kava kava, valerian, or melatonin sustained release 3-6 mg an hour before bed. o 8. Do some progressive relaxation, gentle stretching, yoga, tai chi, chi gong or meditation. o 9. Do the same thing EVERY NIGHT, as you are training your body/mind to unwind from the day. Goal #4: Create an environment conducive to sleep, your room should be: • Dark, cover LED lights, consider blackout blinds. • Quiet, consider using foam earplugs. • Cool, 65 degrees F is ideal for most people. • Comfortable, use a comfortable mattress and pillow. Alright guys, that's it! Your guide to getting your Zzzzz's. Remember, this will not come easy, you must adopt these hygiene tips and establish a habit. Be patient and you will be rewarded with sound sleep. You will find that you awake feeling rested, and after time, you won't even need an alarm clock. If you are anything like me, that sounds superb! I hate the annoying squawk of an alarm clock. Enjoy the rest of your day, and when it's at its end, sleep well. :) Melissa