” Sleep is an investment in the energy you need to be effective tomorrow.” – Tom Roth
How sleep-deprived are you? Transform with Self-Care: SLEEP!
If you are like most Americans, you are SLEEP-DEPRIVED!
In fact, three-fourths of people polled admit they are tired at work.
It is safe to assume this is not caused by boredom or even the physicality of their jobs.
Especially when you add to this statistic the fact that 80% of people feel like they do not get enough sleep at least a couple of times a month.
And 11% of people have chronic sleep problems which keep them from getting enough rest.
Whew, that’s a lot of tired people! Transform With Self-Care: SLEEP!
How do you go about fixing your sleep schedule where so many people have failed?
You start during the day, long before you go to bed.
Get Into the Light and Transform with Self-Care
We all need natural light.
Our bodies have a natural circadian rhythm that dictates when we sleep and wake.
If we never see the sun, we do not know where we are in the day.
Spending at least two hours a day where we can see natural light becomes especially important in keeping your body rhythms in check.
Drop the Naps
Daytime naps can do more harm than good.
Unless you are really exhausted and need to catch a few zzzs, you are doing better to adjust your schedule to where you go to bed earlier than to nap now.
No Caffeine
Well, you can still have your morning coffee.
However, once you hit the afternoon you will sleep better if you quit drinking anything with caffeine.
Forget the Blues: Transform with Self-Care
Forget the blue light in the evening completely.
Sadly, this is the kind of light that comes off of about everything with a screen you can imagine.
While this might seem arbitrary, keep this important fact in mind: blue light makes your body think it is still daytime.
The longer you stay in front of a screen, the surer your body becomes you need to be awake.
By putting the screens away, a couple of hours before bedtime, you are letting your body know it’s time for sleep.
Follow a Bedtime Routine
In fact, the more routine your evening is, the easier it is to fall asleep.
Dim the lights and do quiet things in the half hour before bed.
No more exercise, no more TV.
This signals your body to what comes next.
Create the Atmosphere
Your bedroom should be dark and cozy.
The right temperature is a little bit cooler than you would have in the room if you were up.
Make sure your mattress is firm and is often replaced enough to provide good support.
Likewise, you will want to replace your pillows often as well – every one to two years is best.
Having Trouble Sleeping? Transform Your Life With Self-Care
If you are not falling asleep you might need to try a few of these pro tips:
Get Up
If you are still not asleep after half an hour, get up and move around.
Do something such as read or complete whatever small task might be nagging at you.
Do so in dim lights, without looking at the clock.
Return to bed when you start feeling tired.
It is better to get up and move around than lay staring at the ceiling half the night.
Try to Relax
Various meditation routines or exercises can help you get to sleep.
Try tensing and relaxing each muscle group, slowly, in turn.
Or listen to a guided visualization to help guide you toward sleep.
Adjust Your Bedtime (and Wake Time)
We all sleep better on a routine.
By going to bed at the same time every single night and getting up at the same time every day we tend to fall asleep much faster.
Note: If insomnia is a frequent problem, you might want to keep a sleep diary for a week or two and take it to your doctor. It never hurts to have an expert weigh in.
It Starts With YOU!
#ABetterMeABetterYou
#Freedom2LiveLLC
http://www.IAmJeanneM.com
I Am Jeanne Muhammad Your Global Happiness Expert
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