Last night I didn’t sleep very well. Went to bed at a good time however it was well past 1:30 am before I was asleep and it was before 6 am when I was awake. I can not function on that little sleep and today I am reminded how so important it is to get a good nights sleep most if not all nights of the week.
Getting a good nights sleep is often forgotten when we think about wellness, health, energy for the next day and physical recovery.
Here are some ideas for a good nights sleep: Optimizing your sleep
• Drink plenty of water, dehydration causes the body to feel stressed and the stress hormones are awakening hormones.
Water is an essential and the major component of all living matter, and the largest single component of our bodies. Water is the one substance (other than oxygen) that we must absolutely have if we are to survive.
•It is strongly suggested to get to sleep by 10:30 pm. The idea is to wind down prior to 10:30pm. Physical Repair is between 10:00 pm and 2am so going to bed at 10:00 and falling asleep at 11:00 doesn’t count. After 2am the immune/repair energies are more focused on mental repair, and that lasts until we wake up. Adults are going to sleep later, getting up earlier. Do the math: we are sleeping fewer hours per night. The average adult sleeps 6 hours and 58 minutes per night during the workweek, according to the National Sleep Foundation poll. Sleep experts recommend 8 hours of sleep per night
•Do you best to minimize the bright lights (fluorescent lights) at least 2 hours before going to bed.
•Sleep in a totally dark room.
•Avoid the consumption of stimulants (caffeine, sugar and nicotine) after lunch.
•Become aware of how desserts at dinner containing alcohol, sugar and or caffeine affect you because again these might stimulate and cause trouble sleeping.
•Eat balanced meals, particularly at dinner.
•Exercise. This will help you sleep better at night. However be aware of the time of day you exercise/train, as intense training after supper can increase cortisol levels and make it hard to get to sleep.
•Consider moving electrical appliances in your bedroom to the other side of the room from the bed.
What do you do to get an excellent nights sleep?
Just a thought. Wendy Bottrell, Holistic Wellness Coach, http://www.visionquestwellness.com
Our brains are approximately 80% water. Keep in mind that when we are born our bodies are 90% water and 10% matter. As an aging adult, our bodies begin losing water, dehydration sets in, and hydration falls to about 70% water and 30% matter. Upon death, the body is only 50% water!