How can you improve your quality of sleep & wake up feeling refreshed & ready for the day?
- There are many reasons for disturbed or poor quality sleep, and in today’s busy world stress and pain are the number one reasons for poor sleep.
The specific processes that occur during sleep rejuvenate & repair of the body-
- The Immune System– without adequate sleep your immune system is more vulnerable to infections, diseases, colds & flu.
- The Brain- while you sleep the brain organizes memories, reinforces learning & improves concentration. Your moods are also regulated by REM sleep when you are actively dreaming. The brain may also repair cellular damage & renew energy stores.
- The Nervous System- this rests & repairs the neurons that are important for carrying out both voluntary & involuntary commands such as breathing & digestion.
- Hormones- are produced to regulate body functions & are timed to be released during sleep. One of these is the growth hormone, vital for growing children and essential for muscle repair. During sleep our body secretes hormones that help control appetite, energy metabolism & glucose processing. Loss of sleep upsets the body’s balance. Poor sleep increases the production of cortisol, the stress hormone.
Tips for a Better Sleep
- Exercise regularly. Just 30 mins a day will help promote sleep. However exercising near bedtime may over stimulate the body.
- Avoid eating late or heavy evening meals. Allow at least 2 hours between finishing your meal & bedtime.
- Avoid alcohol, nicotine & caffeine before going to bed.
- Create a bedroom that aids sleep, minimizing noise & light.
- Get into a routine of going to bed & waking up at the same time each day. The optimal amount of sleep is 7-8 hours.
- Avoid doing things before bedtime that may keep your mind active. Start to wind down, enjoy a hot bath to assist with relaxing, enjoy a hot drink- herbal tea or milk, listen to calming music or meditate.
- Many herbs & nutritional supplements may assist with sleep- for insomnia, stress & anxiety try passion flower or valerian tea, for restless legs & cramps try magnesium calcium & B complex vitamins.