a better nights sleep how to get a better nights sleep humans are the only mammals that willingly...
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A Better Nights SleepHow to get a better nights sleep
Humans are the only mammals that willingly delay sleep.
The Importance of Sleep
Decrease Stress Weight Loss
Improve MemoryEnergy Emotional Wellbeing
Overall Performance
Detoxification
Decrease Inflammation
Avoiding AccidentsImmune Function
Enhance Athletic Performance
When you sleep, your body rests and restores its energy levels and regenerates cells. A good night's sleep is often the best way to help you cope with stress, solve problems, or recover from illness.
9 hours for teens 6-8 hours for adults are needed each night
Repair and replenish damaged cells
Triggers hormones
Restore Alertness
Builds bones and muscles
Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (the legal limit is .08%)
What happens during sleepSleep is restorative, yet it is an active state that affects both your physical and mental well-being. Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4.
3 & 4 are deep sleep stages. During the deep stages of NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and appears to strengthen the immune system.
Circadian Rhythm
Keep a regular “sleep schedule” Even on weekends
“Early to bed and early to riseMakes a man healthy, wealthy and Wise” Ben Franklin
Develop a down-time or calming ritual before bed
Balance diet3 hours before bedtime
Having trouble waking up on Monday mornings? Blame social jet lag on your altered weekend schedule.
Symptoms of Insomnia
Difficulty falling asleep
Awakening frequently during the night Awakening too early
Not feeling well rested after a nights sleep
Awakening in the middle of the night and not being able to get back to sleep
40 million Americans are not getting enough sleep58% of adults experience sleep problems
Insomnia is not defined by the amount of sleep you lose each night but by drowsiness, difficulty concentrating, headaches, irritability, and other problems it causes each day.
Causes of Insomnia
Stress Illness
Overactive Mind
Lifestyle Habits
Menopause
Side Effects of Medications
Chronic Pain
Restless Leg Syndrome
Alcohol
Caffeine, ChocolateRecreational Drugs Grief
Insomnia is a natural part of grieving. Taking sleeping pill can disrupt this natural process.
Underlying Medical Conditions
Heart DiseaseKidney DiseaseObesityDiabetesNeurological IllnessThyroid DiseaseNarcolepsy
HeartburnNocturiaSleep ApneaRestless Leg SyndromeMenopause
See your doctor and address the concern
Chronic Insomnia Can lead To:Good sleep in not a luxury, rather it is an essential requirement for well-being, optimal functioning and quality of life.
Can contribute to mental anxiety and illness
What Not to Do
Avoid movies and books with action
Avoid Sympathetic Response
Take troubles to bed
Light from electronicsAvoid fighting before bed if you do resolve it first
No loud noise in your room, make it peaceful
Sea Otters hold hands at night so that they don’t drift apart
One of our biggest sleep distractions is 24 hour internet access.
Light Makes a Difference
Dim light as the sun goes down
Nature is telling us what to do
Get at least 15-30 minutes of sunlight
Avoid naps in the day. Children not included
Sleep in total darknessIf up at night us as little light as possible
Light suppresses melatoninShut off all electronics
Good Bedtime Habits and Stress Reduction
StretchesTake a warm bath
Correct breathing helps bring you into a sympathetic state
Yoga and Prayer
Children’s bedtimeRoutine is the key for children and adults
Sleep Positions
Poor sleep position
Good sleep positions
Cervical supportNeck Pillow underNeck
Sleeping on Your SidePillow between Knees for support
Pillow under knees/knee elevated
Sleeping on Your Back
Diet will helpFood that contribute to insomnia
CaffeineChocolate
AlcoholRefined carbohydrates,
Sugar-or salt –rich foods
Foods that help reduce insomniaSpinachBeansLentils
AvocadosBananas
Plain non-fat yogurtUnrefined grains
Going without sleep can make you hungry as levels of leptin fall. (leptin is a hormone that regulates appetite)
Avoid spicy foods that may cause heartburn
Avoid heavy meals 3 hours before bedtime
High fat, high carb foods Are believed to produce
nightmares.
Healthy organic foods are believed to produce sweet dreams.
A light snack before bed is good so that you don’t have stomach discomfort.
Because our cells regenerate while we sleep, we may feel sleepy when first taking the LLV.
ExerciseRegular exercise usually improves your sleep patterns.
Sporadic exercise or exercising before bed may keep you up.
It may take time to see the results. One study suggests the results may take up to four months.
Exercise 3-4 times a week for 30 minutes
MassagesHelpful Protocols
Aroma Touch TechniqueSOC Neurological
Bedroom Makeover
TemperatureYour body temperature naturally drops as you drift into sleep, so cooling down your bedroom can jump start the process and make it easier to doze off. Most experts advise setting your thermostat 5° to 10° lower than your average daytime temperature. Your room should be < 70 degrees. Women experiencing hot flashes—or those who like to bundle up in blankets—may want to aim even lower.
LightingHide digital clocks and glowing electronics from view. Put a night-light in your hallway or bathroom in case nature calls at 2 a.m.; that's better than turning on a ceiling light, which would disrupt melatonin levels. And if street lamps or moonlight shines in from outside, consider installing heavy window shades or wearing a dark sleep mask.
It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep.
Keep it QuietAs your body transitions through different stages of sleep, unexpected noise may wake you during shallower cycles.
What About Our BedIs our bed and pillows keeping us up at night?
Bed bugsAllergies
Back pain
Should clean bed often and replace when needed Replace them regularly
Helpful oilsRestless Leg Syndrome
LLVAromatouchDeep BluePast Tense
Sleep ApneaBreathe
OnGuardLLV
HeartburnDigestzen
Wild OrangePeppermint
Fennel
NarcolepsyLLV
PeppermintFrankincenseSee Doctor
MenopauseLLV
PhytoestrogenBone NutrientFrankincense
Clary CalmClary SageWhisper
Geranium
Oils to help with sleepingLLV
FrankincenseVetiver
SerenityBalance
LavenderYlang Ylang
Sleep Aid Formulas
15 Lavender10 Vetiver8 Roman Chamomile5 Frankincense5 Ylang Ylang5 Wild Orange5 ml bottle filled with Fractionated Coconut Oil
15 Lavender10 Vetiver8 Bergamot8 Wild Orange5 Cedarwood10 ml bottle filled withFractionated Coconut Oil
Good Night=
Good MorningBe positive
It’s not an alarm clock It is an opportunity clock
Zig Zigler
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