{"id":6681,"date":"2017-03-01T00:30:00","date_gmt":"2017-03-01T05:30:00","guid":{"rendered":"https:\/\/www.thatorganicmom.com\/?p=6681"},"modified":"2022-06-29T13:25:28","modified_gmt":"2022-06-29T17:25:28","slug":"sleep-challenge","status":"publish","type":"post","link":"https:\/\/www.thatorganicmom.com\/sleep-challenge\/","title":{"rendered":"How To Get Good Night’s Sleep"},"content":{"rendered":"\n

Can you sleep your way to better health?<\/h3>\n\n\n\n

I have written extensively about the importance of getting a good night's sleep. <\/p>\n\n\n\n

Sleep is a Life Requirement<\/h2>\n\n\n\n

Sleep is a life requirement. The longest known record for staying awake was clocked in around 264 hours (about 11 days) by a teenager in California back in 1965! While no known human death is recorded due to lack of sleep, according to Wikipedia,<\/p>\n\n\n\n

Sleep deprivation<\/strong> can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.<\/p><\/blockquote>\n\n\n\n

Most of us will sacrifice this precious commodity for many varied reasons over the span of our lives. It's important, however, not to make it a (bad) habit! Consistently<\/strong> getting a good night's sleep<\/em> can make a huge difference in your health!<\/p>\n\n\n\n

In fact, researchers have found that people with sleep disorders can contribute to a decline in mental health<\/strong>. Sleep problems plague many people with depression and anxiety.<\/p>\n\n\n\n

A healthy sleep cycle lasts about 90 minutes and consists of five stages<\/strong>. REM (rapid eye movement) sleep only occurs in the fifth stage and accounts for about 20-25% of a sleep cycle. During the other four stages  we encounter NREM (non-rapid eye movement) sleep. It is during the 5th stage, REM sleep, that dreaming and restoration occur.<\/p>\n\n\n\n

Do you want to know why \u201cI slept like a baby<\/em>\u201d is used when people describe a good night\u2019s sleep? It\u2019s because babies can fall asleep directly into REM sleep and have shorter more efficient sleep cycles. Newborn babies spend about half their total sleep time in beneficial REM sleep. Now you know why \u201cI slept like a baby<\/em>\u201d is meant to be a good thing.<\/p>\n\n\n\n

\"March<\/figure>\n\n\n\n

Effects of Poor Quality Sleep and Sleep Deprivation<\/h3>\n\n\n\n

Getting poor quality or not enough sleep can be detrimental to your health. Here are a few health problems<\/strong> that often occur when we come up lacking:<\/p>\n\n\n\n

  • Weakened immune system<\/strong> which can open the door to illness<\/li>
  • Weight gain<\/strong> because your body is producing less leptin and more ghrelin.<\/li>
  • Depression, anxiety, panic attacks<\/strong>, and other mood-related disorders can be a symptom of sleep deprivation and often correct with the return a regular bedtime and wake schedule.<\/li>
  • Increased risk of Type 2 Diabetes<\/strong> because sleep deprivation can prevent your body from regulating blood sugar levels properly.<\/li>
  • High Blood pressure<\/strong> is more likely to occur in people who get less than five hours per night.<\/li>
  • Can make us more accident prone<\/strong> to things such as car accidents or injuries at the workplace.<\/li>
  • Dementia<\/strong> and even Alzheimer's Disease<\/li><\/ul>\n\n\n\n

    Sleep deprivation can also negatively<\/em> affect lifestyle<\/strong> in the following ways:<\/h4>\n\n\n\n
    • Reduces the attention span<\/li>
    • Reduces reaction time<\/li>
    • Impairs judgment<\/li>
    • Puffy or sunken eyes<\/li>
    • Dark circles<\/em> under eyes<\/li>
    • More prominent wrinkles<\/li>
    • Lower libido<\/li>
    • Fatigue and malaise<\/li>
    • Forgetfulness<\/em><\/li><\/ul>\n\n\n\n

      Your surroundings, including your mattress and bedding, have a major impact on the quality and quantity of your sleep<\/strong> which determines how you will function and feel every day. I'm sure that it's not necessary to convince you how bad missing out on slumber is for your health.<\/p>\n\n\n\n

      A bedroom oasis will improve your ability to fall asleep and stay asleep, night after night<\/strong>! Hopefully, you spend at least a third of your day in your bedroom. If not, you should be! Having a peaceful oasis to go to when your workday ends and a calm spot to wake up in is one of the best gifts you can give yourself.<\/p>\n\n\n\n

      Most people do not make a conscious choice to miss out on sleep. There are many life events that creep in on our sleep schedule. Occasionally, something will come up that will warrant missing a few hours of time in bed, however, this should never become the norm. So, guard the hours you schedule for sleeping!<\/p>\n\n\n\n

      Tips that can help you get Good Sleep<\/strong><\/h2>\n\n\n\n
      • Keep the temperature<\/strong> below 70 degrees; most experts say 65 degrees is the perfect temperature.<\/li>
      • Declutter<\/strong> your bedroom. Busy rooms will create an active mind and thinking keeps you awake!<\/li>
      • Use blackout curtains<\/strong> to darken your room to block as much light as possible; nighttime exposure to bright light has a negative effect on these patterns.<\/li>
      • On the other hand, early exposure to natural light helps promote healthy sleep patterns which may improve the circadian rhythm and help achieve better rest.
        Keep electronics out of the bedroom as the light emitted from electronics can suppress your body\u2019s melatonin production.<\/li>
      • Use white noise<\/strong> to help you fall asleep. At least 75% of people say that noises in the environment kept them from sleeping soundly.<\/li>
      • A mattress and pillow<\/strong> that are comfortable for you. If you suffer from aches and pains, it may be time to update your mattress. Over 90% of people polled cited a comfortable mattress as one of the top priorities for a good night's rest which should be one of the first steps to take if one is experiencing insomnia.<\/li>
      • Fresh sheets<\/strong> will help you look forward to bedtime as if you don\u2019t already! Adding lavender essential oil to your dryer can help you to fall asleep faster.<\/li>
      • Skip caffeine<\/strong> after noon and also avoid other stimulants (such as energy drinks, chocolate) before bedtime. Using caffeine late in the day can prevent REM sleep.<\/li>
      • Drinking chamomile tea<\/strong> or Sleepytime tea an hour or so before bedtime can help you relax.<\/li>
      • Alcohol does not help<\/strong> you get better sleep, having several drinks might make you lethargic and allow a light sleep, but it offers a very low-quality rest that does not leave you feeling refreshed. Instead of rebuilding your body while you sleep, your body will be making up for the anti-diuretic hormones lost and repairing the metabolic cascade.(1)<\/li>
      • If your partner snores or keeps you awake at night consider separate beds<\/strong>. On average, couples who share a bed experience 50% more disturbances. (2) If you can't stand to be apart, try using white noise to cover snoring!<\/li>
      • A lukewarm bath<\/strong> can relax your muscles, but a hot bath will increase your body temperature and as a result, make it harder to fall get those z's!<\/li>
      • Deep breathing<\/strong> or the 5-5-5 breathing method can help. Take a breath for a count of five, hold for a count of five, then release for a count of five. (Can help with anxiety as well)<\/li>
      • Prayer<\/strong> can be beneficial for calming the mind, therefore helping you relax and drift off.<\/li>
      • Get rid of your alarm clock<\/strong> or at least consider moving it out of your bedroom.<\/li>
      • If you smoke, consider giving up the habit. Researchers have found that nicotine can cause insomnia<\/strong>. Smoking can prevent healthy sleep as it is a stimulant.<\/li><\/ul>\n\n\n\n