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Transcript of To Sleep
Hard Day's Night?
Most of us occasionally have difficulty sleeping. Sometimes
it is due to:
too much caffeine
too much stimulation -- TV, video games, heavy reading, mental activity, etc. -- too close to the time we actually want to be asleep
lack of a routine sleep/wake schedule
too much alcohol...yes...you read that right...alcohol may help us go to sleep however the sleep is often not deep and restorative and we often find ourselves waking in the middle of the night tossing and turning.
There's an old adage that goes something like this:
"you can't make up for lost sleep"
Recent research suggests that lack of sleep adds
Okay, it's a weird term...sleep hygiene...what does it mean,
really? Tidy sleep? Clean Sleep?
Merriam Webster defines HYGIENE as:
1: a science of the establishment and maintenance of health
2: conditions or practices (as of cleanliness) conducive to
See you in the morning light.
William Dement in his book, The Promise of Sleep, notes
that sleep debt is similar to monetary debt in that
it needs to be paid back
perhaps even hour for hour!
the establishment and maintainence of
good sleep practices (habits/routines), to promote good, health-enhancing sleep.
10 Things to Hate About Sleep Loss
1. Sleepiness causes accidents
2. Sleep loss dumbs you down
3. Sleep deprivation can lead to serious health problems
4. Lack of sleep kills sex drive
5. Lack of sleep & sleep disorders are linked to depression
6. Lack of sleep ages your skin
7. Sleepiness makes you forgetful
8. Losing sleep can make you gain weight
9. Lack of sleep may increase risk of death
10. Sleep loss impairs judgment, especially about
What about counting sheep?
Scientists at Oxford University found that subjects
took slightly longer to fall asleep on nights they were
instructed to distract themselves by counting sheep
or were given no instructions at all.
The New York Times
Even so, I could count
this little guy all night
and all day!
Tips for creating good sleep hygiene/healthy sleep practices
INCREASE LIGHT EXPOSURE
-Remove your sunglasses in the morning and let light onto your face.
-Spend more time outside during daylight.
-Let as much light into your home/workspace as possible.
-If necessary, use a light therapy box.
BOOST MELATONIN PRODUCTION AT NIGHT
-Turn off your TV and computer 1/2 - 1 hour before bed
light supresses melatonin which is needed for sleep.
TV and computer can stimulate your mind making it more difficult to sleep.
-Don't read from a backlit device, like an IPAD, at night
-Avoid bright lights before bed - use low wattage bulbs instead
-When it is time to sleep, make sure the room is dark
-Use a flashlight to go to the bathroom at night
CATCHING THE DRIFT HERE?
Low light and darkness signal to your body it's time to sleep!
Create a relaxing bedtime routine
-Make a cup of herbal tea
-Read a book/magazine/poetry by a soft light
-Take a warm bath
-Listen to soft music
-Do some easy stretches
-Wind down with a favorite
-Make simple preparations
for the next day
Some research suggests that music at bedtime, both classical and music containing delta waves, helps with sleep.
EAT RIGHT AND GET REGULAR EXERCISE
-Stay away from big, fatty, spicey and acidic meals at night
-Sorry folks but -
Avoid alcohol before bed.
-Cut down on caffeine/avoid drinking it after lunch
-Quit smoking -
Nicotine is a
GET ANXIETY AND STRESS IN CHECK
RELAXATION TECHNIQUES FOR BETTER SLEEP
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep.
Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
-Progressive muscle relaxation.
Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
-Visualizing a peaceful, restful place.
Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
WAYS TO GET BACK TO SLEEP
-Stay out of your head.
Focus on the feelings and sensations in your body.
Make relaxation your goal, not sleep.
Try a relaxation technique such
as visualization, deep breathing, or meditation,
which can be done without even getting out of bed.
-Do a quiet, non-stimulating activity.
If you’ve been
awake for more than 15 minutes, try getting out
of bed and reading a book.
-Postpone worrying and brainstorming.
If you wake during the night feeling
anxious about something or with a
brainstorm, briefly write it down and
postpone worrying/thinking about it
until the next day.
Delta Waves Sleep Music
It worked on my dog!
He started snoring!
Classical Music For Sleep
Could not use the dog as
a test subject.
He was already asleep!
Music for Sleep
If you play this on a computer, laptop, or IPad,
just remember to turn the light on the screen down. It's that whole melatonin thing...