Originally Published November 7,
2005 -- Your Wellness Guide
Get More Rest, Sleep
Your Way to Health
More information on
de-stressing activities:
Light Up Your Life For Health and Well-Being
Slow-Down Habits That Bring Greater Health
Are You a Workaholic? Get Help to
Balance Your Life
|
How
many times have you woken up this past week and thought, I need
more sleep! If you are like most people, you probably said it at
least one morning because about 70 million Americans experience some
type of sleep disorder. This is one quarter of the total
population. Of those 70 million, half of them have ongoing sleep
problems.
Many
people think they can go without sufficient quality sleep and not
experience any adverse effect. However, getting enough rest is not
only important to your daytime performance and happiness but also
your overall health. |
A lot of
people dont realize that sleep not only affects the way we feel but also
our hormones, says Nutritionist Susan Ayersman from Kronos Optimal Health
Centre. She says that various hormones in the body work with each other
and have a domino effect on your health. For example, if you dont get
enough sleep, then you can crave more carbohydrates and sugars, as well as
experience fluctuations in blood sugar levels.
Unfortunately,
because a lack of sleep can impair the adrenals, this worsens the sleep
situation. Then, you experience more impairment to the adrenals. A vicious
cycle.
While lack of
sleep can cause extra cortisol release, experiencing more stress in your daytime
life can also be a culprit. Sleep and stress are very well linked they use
the same neurotransmitters in the brain, says Dr. Joyce Walsleben, author of
A Womans Guide to Sleep. Stress is
linked to high cortisol levels. If you have a day that is hugely stressful,
then your wakefulness (caused by the resulting high cortisol) wont let you
sleep. Limiting your stress will help you sleep in the long run.
What are some of
the reasons why you are not getting enough rest? More often, lack of sleep
happens simply because there is not a priority placed on getting enough rest.
The day is filled to the brim, and then some. No time is left to unwind. And a
commitment to a regular sleep schedule is rare. This all leads to possible
sleep disorders and the resulting side effects.
People just do
not think about sleep, says Walsleben. Its very hard for people to
understand that if they slept better they would do better the following day.
She says that most people need between seven and 10 hours of sleep each night,
with eight hours being the average.
Here are some easy
sleep tips:
Avoid Heavy Meals
Before Bed
-- your body will spend all night digesting food instead of getting rest. And,
going to bed on a full stomach isnt comfortable.
Get Exercise
-- research shows that regular exercise helps you sleep better.
Enjoy Morning
Sunshine
-- early morning exposure to sunshine for at least 30 minutes will help your
body wake up and set its internal clock. In the evening, dim your lights to
wind the body down.
Look into Getting
a Better Mattress and Pillow
-- new technology mattresses and pillows relieve pressure points and help you
sleep better without all the tossing and turning. Check out beds by Select
Comfort, Tempur-Pedic, or Duxiana.
Stay on a Schedule
-- by going to bed at the same time every night and waking up at the same time
every morning, you can develop a healthy internal clock that your body depends
on.
Dont Rely on Naps
-- while naps can help you do a little catch up, dont make them a habit. Its
better to get enough rest at night on a routine schedule.
Keep the Office
Out of the Bedroom
-- avoid doing work in bed or having the office in your bedroom. Your bedroom
should be the place for winding down.
erra
Wellington
is a
national authority on creating a wellness lifestyle.
www.terrawellington.com
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Wellington
