Resting To Live

Aren't you glad to know that rest/sleep is highly recommended for health? I know I am! But why? Why is it important that we get enough rest? What good does it do for us to sleep, besides feel good? How much rest do we need? What things should we do to ensure proper rest? What if I have sleep problems? I hope to address most of these issues in this edition of our wellness blog.

The Purpose Of Rest
First, why do we even feel sleepy? What purpose does that serve? Well if you are in tune with your body, you'll note that your body often gives you signs that it is needing something. Sleepiness is your body telling you that it is time to "power down" so that needed repairs can be made to damage done by daily living. It is your body's innate intelligence speaking to you saying it's time to rest and recuperate. And, as we age, that desire may sometimes take the form of more of a need for naps since our bodyies won't recuperate quite as well as they did when we were 18 years old. So you have my permission for a health related nap!

Restful Habits
To achieve optimal rest, there are habits that one should form. Please note that optimal rest doesn't mean only quantity, it also means quality. To achieve quality rest one should have a good sleep hygiene, meaning good habits prior to sleep. Here are some sleep hygiene tips:

1. Avoid caffeine. I know many say "I can still go to sleep without trouble after caffeine", and this may be true that you can fall asleep fairly easily. But studies show that with excess caffeine in the body, you won't achieve Rapid Eye Movement sleep (REM sleep) which is where healing and repair occur. So while your quantity of sleep may be ok, your quality will suffer. Leave the caffeine to the morning only if possible.
2. Avoid excess alcohol in the evening. Yes I know once again that you can fall asleep easily with alcohol, but again the quality of sleep is deterred.
3. Avoid exercise too late in the evening. Many professionals recommend no heavy exercise within 1.5 hours of bedtime.
4. Leave the bedroom for sleep only. Working from the bed on paperwork, computer work etc, will create a neuro-association in your mind of work with regards to the bedroom. The only activity other than sleep that should occur in the bedroom is of course sex! Leave your work outside of the bedroom door.
5. Avoid the TV in the bedroom. Again it has been proven to disturb sleep patterns
6. Make the bedroom slightly cool when it's time to sleep. Hot rooms disturb your sleep.
7. Take a shower or bath about an hour or so before bedtime.
8. Create a regular pattern that you do every night prior to bed. This will help prepare your mind for sleep.
9. If you find you are having trouble going to sleep, don't toss and turn all night long in the bed. This will create negative neuro-associations such as "I can't sleep" to the bedroom. Get up, and go read something until you feel sleepy. Just get out of the bed when insomnia strikes.
10. Dim your houselights as the bedtime hour approaches. This also will prepare your mind for sleep.
11. Try a cup of decaf tea or tea that contains relaxants such as valerian, chamomile, or passion flower to help you unwind and relax. Supplements containing those ingredients exist as well. Check your local health food store for these. ("A Gift Of Health" health food store is a good place in Atascocita to check out).
12. Take slow, deep abdominal breaths, and count them up to 10, then start over. This will definitely relax your mind and body and prep it for rest.

Sleep Postures
You want to avoid certain positions for sleeping, as they are unhealthy for your neck and back. Avoid sleeping on your stomach (no one likes to hear that one). It is bad for your neck and your lower back. Sleeping on your side with your knees bent up (possibly a pillow between your knees) is usually good. Sleeping on your back with your knees bent (again using a pillow, possibly underneath your knees) is helpful for taking stress off of your lower back.

Quantity Of Rest
Finally we get to talk about how much sleep you need! Then answer is.......I don't know! Well, not exactly. Most people need somewhere between 7 and 9 hours of rest. I do best with about 7 hours personally. Try it out (and don't just try one night, give yourself a few nights of testing since some nights your sleep quality may be different) and see what works best for you personally. Most growing children need a bit more sleep as their bodies are going through major changes and using energy for growth.

Wrap Up
Just remember that quantity AND quality of sleep are important. Create good sleep hygiene by creating good habits and a good atmosphere for rest. Give yourself some time to adjust to new habits. Proper rest will help you age better, feel better and have more energy and less chances for illness.