Is Your Sleep Pattern Disrupted?
Why Your Body Loves Sleep
Sleep is the time when the body is able to repair and heal itself. The body does it cleaning at night. The mind and emotions also become balanced through sleep. The perfect night’s’ sleep begins long before you get into bed.
Setting Up Your Daily Sleep Routine
- Avoid caffeine, chocolate, alcohol, sugar, and fruits, flour and starches after 2 p.m. to 4 p.m. in the afternoon.
- Eat dinner before 7:00 p.m., so it has time to digest before bed.
- Go to bed well before 10:00 p.m., if possible by 9:30.
- Be physically comfortable, the bedroom should be dark and cool.
- Sleep in organic cotton sheets, pajamas and bed cover.
- Rise before 6:00 a.m. Sleeping past dawn, causes toxins to accumulate and creates a dull, tired feeling when you awaken.
- Exercise in the morning between 6:00 a.m. to 10:00 a.m.
Your Hour Of Power Before Sleep
One Hour Before Bed~Switch Off All Electronic Devices
- Take a cool shower or a warm detoxify bath and rinse with cool water.
- Relax with some deep belly breathing. Let your exhale be longer than your inhale.
- Enjoy relaxing music, write out worries in your worry journal and let them go.
Design Your Place To Rest
Design your sleep environment to establish the conditions you need for sleep.
- Your bedroom should be cool – between 60 and 67 degrees and free from any noise that can disturb your sleep. A good sleeping environment is free from light.
- Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring.
- Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifier, fans and other devices.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive.
- Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.
Sleeping Issues As We Age
When sleep pattern gets disrupted take positive steps to restore sound sleep. Lack of sleep can lead to Alzheimer’s. When older adults experience sleep changes restore balance by following the guidelines above. Avoid daytime napping, watching TV past 8 pm, exercising in the evening and check your prescriptions for ones that may disrupt sleep like, antidepressants, beta-blockers, and cardiovascular pharmaceuticals.
What’s a good night’s sleep worth to you? Sweet Dreams!!!
Herbal Cannabis Can Help With Sleep And Pain
I’m an Octavia Wellness consultant assisting people with these kinds of issues with herbals. Call me at 415-409-9264 for the personal suggestions for you.