04 | Blog by Hellinde Modeste
How To Improve Your Sleep (Part 2)
Hallo dear Readers,
I promised to send a “To Do“ and a “Not To Do “ list concerning sleep. Before doing this I will inform you about a very important point:
If you are regularly sleeping too much, you could be hurting your health as badly as someone who sleeps too little. As an adult sleeping 9 hours or more at night can stiffen up your arteries and that stiffness is a mayor marker of heart risk. It also can lead to 70% more coronary calcium in the arteries.
In my opinion 6 hours sleep is ok and maybe 7 hours is the magic number.
But getting the right amount of sleep is still no guarantee of good health. You need quality sleep.
- Don’t eat diner too late (eat no later than 2 hours before bed)
- Don’t surf the web, answer emails or do work and than go right into bed.
- Don’t watch the evening news about all the disasters, pain and suffering in the world while in bed or right before going to bed.
- Don’t eat any snacks with grains or sugar. It can raise the blood sugar and delay sleep later, or you will wake up and be unable to fall back to sleep.
- Don’t eat food you may-be sensitive to that can cause gastrointestinal upset, bloating and gas or other problems.
- Don’t drink coffee late at night. You’ve probably heard this tip many times, so I’ll keep this one short. It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc.) is 6 hours or more before your planned bedtime.
- Don’t drink more than 1 or 2 glasses of alcohol
- Don’t keep on light in the bedroom. Shut off all the light. Yes, even the little one flashing on your mobile phone or alarm clock. Light interrupts your body’s ability to produce melatonin, the hormone that is responsible for regulating sleep.
- Don’t use sleeping pills.
THE To Do’s…
- Practice a regular rhythm of sleep, which means to go to bed and wake up the same time each day
- Use serene and restful colors in the bedroom
- Create darkness and quiet
- Keep the temperature not to high (18 degree is the best)
- Practice relaxation, meditation or yoga
- Go to bed as early as possible. Your body, particularly your adrenal system, does the majority of its recharging between the hours of 23 and 1 o’clock. Also the gallbladder dumps toxins during this period.
- Listen to sounds like music, nature sounds like ocean, forest or a good CD to relax
- Write your worries down. One hour before bed, write down the things that are causing you anxiety and then come up with a plan of what to do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep. You can do so as well when you wake up at night and cannot fall back asleep. Command your mind “Now I sleep!”.
- Make the following breathing exercise: Take a deep breath than breath out and than make a pause – breath in breath out and pause should have the same length– repeat 3 to 3 times. During the pause most people fall asleep, which a study at various sleep laboratories showed.
- Use herbal therapies instead of sleeping pills: try passionflower or 320 to 380mg of valerian root extract (check out my previous blog entry).
- Put some drops of natural lavender extract on your pillow
- Take a hot salt/soda aromatherapy bath. Raising your body temperature before going to bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension physically and psychically. Add one-and-a-half to one cup of Epson salt (magnesium sulfate) and one-and-a-half to one cup of baking soda (sodium bicarbonate) to your bath and you will gain the benefits of absorbing magnesium through your skin and receive the alkaline-balancing effects of the baking soda which both help with sleep.
If all above rather powerful tips and tricks don’t work for you, please wait for one of my next letters. I will share with you some more useful information on the subject of sleep.
I wish you a wonderful week with perfect sleep and nice dreams.
(Published on September 28, 2015)
Thank You For Your Interest
Soul & Heart Journey School