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Some sleep experts propose that there is a strong
connection between physical health, sleep and intellectual performance. The brain has a
lot of work to do while you're sleeping. In fact, a good night's sleep is essential for
the rejuvenation of neurons contained in the cerebral cortex.
When we suffer from sleep deprivation, neurons are unable to function efficiently and the
nervous system is impaired. It is thought that erratic sleep is responsible for a
deficiency in our concentration, memory and directly related to mood disorders. Sleep deprivation
is also believed to cause a decline in the immune system, causing the body and brain to
become vulnerable to infection and disease.
Many people ask; How much sleep do I need? On average, adults need about 7 to 8 hours a night of sleep for optimum health, although
some people's needs do vary. As we approach our twilight years, we may find that we need
much more.
Adequate sleep is vital to our physical health and our mental capabilities.
Here are some tips that can aid in
getting the proper sleep your brain is craving:
- Slowly count from 99 backwards
to 0, drawing each of the numbers in your mind as you think of the number.
As you draw each number in your head, consciously relax a part of your body,
beginning with your face. Whenever your thoughts drift to other matters (and
they will at first) you must restart the countdown - it's okay, restarting
causes you to focus on the numbers. After a couple of restarts you'll in all
likelihood be sound asleep without ever coming close to zero. The charm here
is that the exercise makes you center on something other than racing
thoughts while simultaneously boring you and loosening up your muscles. Try
this just once and you might find that you'll use this tip for life!
- If thoughts are racing through your mind and keeping you awake, keep a
notepad a
notepad beside the bed. Jotting down your thoughts will allow you to let go of
them until the sanity of the morning arrives.
 - Eliminate sources of noise.
If that's not possible consider a natural sound machine or
white noise machine. This can be as simple as running a fan on low while you sleep.
- Allow enough time to sleep a full night.
- Try to set a regular schedule of bedtime and awake-time even on weekends.
- Take a hot bath before bedtime to relax your body.
- Be aware that some medications can interfere with your sleep.
- Don't eat, drink alcohol, consume caffeine or smoke for two or three hours before you go
to bed.
- Try reading, or listening to a relaxation tape at bedtime.
- Watch a boring television show before bed.
- Have a glass of milk before bed.
- There is something to be said for counting sheep. (use tip number one)
- If you do wake up, try to lie still with your eyes closed. Don't get up unless it's
necessary.
- If you still can't sleep and you must get up, don't turn on the lights, watch TV, read
books or turn on the computer. In fact, do nothing at all. Sit quietly in the dark
and you may find boredom is just the key to get back to sleep.
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