Most of us know the health benefits of getting enough sleep, but is your environment healthy? According to the National Sleep Foundation, more than half of Americans in a 2003 survey reported frequent sleep problems. Lack of sleep can be the result of going to bed at different times each night, an uncomfortable mattress, exercising within three hours of bedtime, napping during the day, traveling frequently across time zones, drinking medications that cause sleep disorders, drinking caffeine beverages too late in the day and worrying.
Getting enough rest is one of the most enriching things you can do for yourself. Here are eight ways to register:
1. Invest in a good quality mattress. Choose a pillow that supports your head, neck, and shoulders comfortably. Spend the extra money on sheets made from 100% organic cotton (www.janices.com has everything you need for organic sleep). To inhibit the growth of odor-causing bacteria, mold, and fungi, purchase allergen barrier mattress covers and pillows, which also effectively block dust and dust mites. Vacuum and turn your mattress once a month.
2. To promote better sleep, wear earplugs if noise bothers you and use a lavender-scented eye pillow if sensitive to light.
3. Open the window at night to allow fresh air into your bedroom. Sleep naked. It’s the only time your skin has a chance to “breathe” and you’ll wake up feeling better.
4. Shower or take a warm bath before going to bed. Not only does it promote sleep, it prevents the dust mites that live in your mattress from feeding on your dead skin cells. The problem is that we are allergic to their excrement, so it is necessary for the adrenal glands to produce antibodies. Unfortunately, this fatigue the adrenal glands at a time when they need to rest.
5. Avoid sleeping closer than 3 feet. of a digital clock; they emit an electromagnetic force that, among other things, extracts energy from the body.
6. Leave at the same time each night, at least 10 pm. M. The body needs to rest during the period of natural purification, which is between 10 p.m. M. And 2 a. M.
7. Eat foods that promote sleep: bananas, yogurt, turkey, milk, dates, and figs, which are rich in tryptophan. Avoid heavy meals within three hours of bedtime, including wine, caffeine, and foods with sugar, bacon, cheese, and potatoes. They contain tyramine, which releases a brain stimulant known as norepinephrine.
8. Practice meditation instead of medication. Before falling asleep, slow your body and mind by closing your eyes, concentrating on your breathing, and remembering what you are grateful for. If you wake up in the middle of the night, get up! Your Spirit may have an important message for you. Sit down, breathe deeply, slowly and rhythmically. If thoughts interrupt, redirect your awareness to your breathing.