Restorative Sleep
Getting a good night’s sleep is critical for our physical, spiritual and emotional health and well-being. The amount of sleep that you need depends on a number of factors, including your genetic make-up; the amount of exercise you get; your daily activities; your age; and the quality of your sleep. If you wake up feeling refreshed and ready for the day, then you have had enough sleep for your needs.
If you fall asleep the second your head hits the pillow, you are most likely sleep deprived and excessively tired. Give yourself 10–15 minutes in bed, in the dark and alone with your thoughts before you fall asleep.
If you consistently need an alarm clock to wake up, you’re not getting enough sleep.
Be sure to sleep in complete darkness. That means turning off the TV, night-lights and bright alarm clocks. A small amount of light at night suppresses the body’s production of melatonin, a natural hormone that regulates the body’s sleep-wake cycle and plays a vital role in other important biological processes.
Not getting the proper amount of and the best quality sleep may have serious consequences. Many studies have shown that sleep deprivation adversely affects performance and alertness. Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information.
Some Helpful Tips:
Be consistent – go to bed at a regular time each night.
Exercise regularly – reduces stress that can keep you awake.
Cut out caffeine and quit smoking – they are short-acting stimulants that disrupt sleep.
Nix the nightcap – alcohol disturbs the way your body flows from one stage of sleep into the next.
Turn off the TV – doesn’t help to relax you or help you to wind down.
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