Are You Getting Enough Sleep?

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Sleep – or the lack of it!

• How well do you sleep?

• Do you get around 8 hours every night?

• Do you have a regular bedtime routine?

• Do you get up at the same time every morning?

• What time do you have your evening meal?

• How late in the evening do you exercise?

Your body is like any other living organism, it needs a regular routine to perform to it’s highest potential. When we are babies our parents take great care to establish a bedtime routine and sleep pattern, everybody knows that tired babies are cranky babies, tired children are grumpy, difficult children – so what makes you think that as an adult you are any different!

• Lack of sleep causes stress.
• Stress causes poor sleep.

You just don’t want to get into that vicious circle – and if you are in it, you need to get out of it just as fast as you can. Most people from time to time go through periods of not sleeping well, but if it lasts for more than two or three weeks you really need to visit your doctor or health food store. Make sure that what ever you get is non addictive. Ask your Doctor about sleep apnea, some people have this condition. When they fall asleep they stop breathing and then wake up as they get short of oxygen, it is treatable, but many people don’t know they even have a problem.

Sometimes it may be as simple as adding a calcium and magnesium supplement to your diet.

You could also try having a drink of chamomile or passiflora tea 30 minutes before bed or a small cup of warm milk with ½ teaspoon of honey dissolved in it.

Any of these things may help but most importantly you should establish a regular bedtime and a regular rising time.
• Try not to eat for 3 hours before going to bed.
• Exercise as early in the day as you can – morning exercise will help you sleep at night.
• Exercising too late in the day will keep you awake.
• Turn the television off 30 minutes before bed – don’t have a television in the bedroom, or a computer – the bedroom is for sleep and other bedtime / relaxing activities. Your mind associates places with activities so make sure that the bedroom is a haven of peace and calm.
• If you don’t fall asleep within the first hour listen to some relaxing music through stereo headphones – or you may choose to listen to a hypnosis programme, there are several good ones available –
• If after an hour you are still wide awake, get up and have a warm drink, read something gentle – nothing heavy or violent, after 30mins go back to bed, you will probably fall asleep quite quickly.

Sleep deprivation is one of the most effective forms of torture known to man. Anyone who is a parent knows what it is like trying to cope after several sleepless nights!

Sleep is the time our bodies and minds rest and regenerate.

Your mind sorts through everything that has happened during the day and decides what goes through to your long term memory and what goes in the trashcan. There is a school of thought that says dreaming is part of that process.

Your body rests and rebuilds cells, it does a nightly detox. That is why it is better not to eat for three or so hours before you go to bed, your meal will be well through the digestive system, so energy is not needed for digestion and the bolus can continue to move through your large intestine ready for elimination in the morning.

The term “I need my beauty sleep” is very close to the truth, if you are well rested your skin will look better and you won’t have so many stress and worry lines.

Few of us these days can afford the luxury of a nap in the afternoon, but it is a very good idea to have some time out in the early afternoon, just after you have eaten lunch if possible. 10 minutes sitting with your eyes closed or 20 minutes meditating can make a world of difference to your sense of well being.

You may like to use the relaxation exercise given in your “How to Get Your Life Back” book, or check it our at www.yemanyacoaching.com A short period of relaxation in the middle of the day gives your mind and body a chance to wind down and recharge. Short periods of relaxation can help greatly to keep stress levels down and with your stress under control you will feel better and more able to manage the rest of your day.

You may, of course, choose to use your lunch break to fit in a trip to the gym or a walk around the park, just make sure that as you do this you leave the mental problems of the day back in the office! If at all possible, structure your break so that you have 5 or 10 minutes quiet time before you hit the afternoon work session.

You will find that you are more productive for having taken a break. You are not a machine, don’t try to behave like one – and remember that even the best machine will blow up if it is not regularly serviced and refueled!

Sweet Dreams.



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