Hygiene of night. Does somebody else hate the term? I am not a fan. I am not a fan. How did sleep become dirty I mean? However, it's not a blog that defends you every night for your eight hours of sleep, because it's sometimes not possible. This is a blog that explains what can stop your sleep and give you tips to improve the quality of your sleep in the night. But most of all, this is not a blog that worries you that you're not sleeping enough, because honestly, it's the last thing you're getting to sleep that will help you to know that with your sleep issues you're not the only one. I've done a lot of sleep research and improved the quality of sleep because I myself am not the best sleeper The Sleep Foundation reports for Australia that' poor sleep is increasingly common among Australians, with one in three people struggling to sleep on a regular basis. And just one in 3 is what is stated so I think it's far superior. Since I do not believe those statistics take account of parents raising babies and children, and constantly interrupting their sleep, I do not believe that many children who suffer lately take account of sleep problems. The most important thing to begin with before reading all the following is to realize that good sleep is a difficult creature, and there will be periods in your lives when it's better than the others. There's no easy way to sleep for all, but there are things about which we can be more conscious, and that's what I want to explore. What affects our Sleep Quality? You would have the following pillars for a great night to sleep in a world that is beautiful.
Sleep Cycles There are a lot of sleep cycles and phases so between our deep sleep cycles, it's absolutely normal. We might get up and use the bathroom or jump somewhere and hopefully return to another deeper period of sleep. Nonetheless, I just want you to know that not being in deep sleep overnight is quite natural. Each cycle of sleep takes between 90 and 110 minutes, each stage lasts between five and fifteen minutes. REM phase is the period of rapid movement of the eyes This stage will bring the dreams back to your mind the next day, or even the sensation that you're falling. And if the brain is very inactive, the body repairs a lot, it is not REM sleep or profound sleep. So we're going through these stages all the time, and we've got about 4 or 5 cycles a night. Meridian Body Clock Oh, it's here, I should mention, when it comes to getting a good sleep, there are so many variables including our body clock! Some people go to sleep well, but then their bodies can wake them at night! Each 2 hrs our body energy travels through a specific meridian or energy pipe, which restores it so that you can wake up at this window of time if there are any current problems with an area or organ in your body. For example, waking from 1 to 3 pm, your liver will absorb stress and reproductive hormones and toxins you have ingested and have released. This is when you wake from 1 am to 3 pm. You're still focused on liver feelings of anger and frustration at this moment. So waking between 3 a.m. so 5 a.m. is also normal and is known as lung time, so if you're waking up coughing at this time, you're driving toxins out of your lungs. You're also working on the lung emotions of sadness and grief. Pre-Sleep Routine But pre-sleep routine can help us the most and for the adults, it's just as important as for the children, so I'll mostly expand on it, but I'll also give you additional advice to improve the quality of your sleep. Blue light from our screens (TVs, phones, tablets, computers, etc.) makes our brains believe it's still daylight. By not looking at enough artificial light in the night, when we are expected to increase our melatonin and wind down, we want to support the body's natural circadian rhythm. So dim your lights 2 hours before bed (and add warm light bulbs instead of cool light bulbs) and get off your screens a few hours before bed as well. Do things that relax and connect you or your family like to speak, to read, to knit, to meditate and to have a warm shower or washroom. Writing in your diary is also useful at the moment, as you can dump all tasks or thoughts on your mind in the middle of the night instead of looking at them! Take floral essences to help you wind down and spread some essential oils to calm and relax. Sleep and Stages of our Life Different ages of course have different needs to sleep. Babies need a lot of sleep, children need a little less and adults even less, and as we age, naturally sleep is shorter. I have listed the barriers to quality sleep below and these are the first ones if you experience problems in these stages of your life. I won't tell you how many sleep hours every stage of life needs (you can google it if you really have to learn it!) because everyone is different, and when you sleep at optimum performance, that's different from person to person. It's important not to get hung up on numbers, but also to do everything you can to ensure that you have a good chance of quality sleep. Babies Although they require a lot of sleep, several variables affect the sleep of this age group! It can be a very tired evening from digestive pain to teething, to anxiety about separation to failure to settle between sleep cycles! Ensure bub reassures you that they don't react to anything present in breast milk or formulas that causes gas and other digestive problems (see a naturopath) and bring them into good sleeping routine with hot baths and soothing voices before they go to bed. Children Make sure they have a great pre-sleep routine of hot baths (add magnesium epsom salts to calm them further) followed by reading books and readings on their own, and then no screens after bathing. I would definitely ensure that sugar is not consumed at last day if it is in the diet. Children can over-stimulate themselves at the end of the day, so putting them to sleep and sleep at a good hour in the afternoon is so crucial. Using our Wind Down flower essence kit, the epsom salts in the night bath and the children's relaxation app like Bedtime Explorers are all great pre-sleep ideas. Tweens and Teens This is when barriers to good sleep are continually caused by the overuse of software, surveillance and anxiety by the night. I know it can be difficult to control, but the amount of teenagers who are in a state of severe sleep debt today because they are on their phones, computers and tablets is very troubling and can lead to issues with self confidence, concentration and learning, and even depression. It is important to help your teen or teenagers in those days to have a Wi-Fi curfew to help get rid of screens and prevent TVs and computers from being on certain occasions. Adults Some stress and hormonal fluctuation are our biggest obstacles to sleep. And I ask you also to make a good routine of pre-sleep. Even if, from my Pre-Sleep section, you only choose one or two things and build upon them when you are ready. And if you're still awake at night with unexpressed emotions or a monkey mental syndrome, please look at the Wind Down Pack for yourself, because it is great also for adults.
Perhaps you should even look at certain natural sleeping aids such as ear-plugs (I am using them as I live on an busy road). Certain optics include eye masks when you waked by the early sun. Supplements to help your sleep are a multifunctional probiotic (take before bed), magnesium (bathe in and drink orally!) and lots of nice herbs to help you calm down your body and mind. You may also find that you wake up to hot flushes and you must reduce things like alcohol, sugar, spicy food, and red meat (all of them can put excess load on the liver which can already be extremely heavy to process all your hormones!) and make sure that your diet and your lifestyle will support you rather than fight your sleep and work to repair. If you suspect yourself, your child or your partner sleep apnea (snoring interspersed with prolonged silent breaks) –ask your doctor for a referral to a sleep clinic or naturopath because this problem might also address many other health issues. But if it is mainly sleep that will change over years and the worst thing you can do for your sleep is stress on the amount you get, then I've done my job. And, obviously, I think everyone should have a convenient wind down pack with all the sleep disruptions in most households!
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