Sleeping and waking are part of the internal clock which is controlled by the brain. How much sleep a person should get every night depends on the individual (& age).
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Some people need a great deal of sleep, while others can survive on a lot less than the recommended value of 8 hours. An individual needs to get the correct amount of sleep to feel alert, fit and healthy. Some people need more sleep due to their circadian rhythm and metabolism.
Studies of brain waves have shown that there are four stages of sleep that occur in cycles that last around 90 minutes each. When you fall asleep first, your brain waves slow down and you become more relaxed. It is only when you enter the third stage of sleep that your body and mind become unaware of the world around you. The fourth stage, which is the deepest, is known as Rapid Eye Movement (REM). These stages repeat through the night at least three or four times.
For the most restful and restorative sleep, ensure that your sleeping environment is as healthy as possible. By using natural cotton bedding and pyjamas, your body is allowed to ‘breathe’ comfortably. The maintainance of plenty of fresh air by keeping a window open at least a few centimetres (if possible) is very beneficial. Avoid eating for about two hours before sleep to enable your body to concentrate its resources on healing and repair rather than digestion.
If you have difficulty getting to sleep, then there are a several factors to consider that may assist you obtaining a good night’s sleep.
· (important in so many other facets of life) make sure that you are getting some exercise during the day. Some people find that a 30-minute walk before or after dinner can be especially helpful for facilitating deep sleep.
· Avoid caffeine (particularly in the evening). For some individuals even a morning coffee has been shown to disturb sleep during the night.
· Ensure, as much as possible, that the environment is peaceful.
· Avoid stressful mental activity immediately before bed (curl up with a book or relaxing music instead)
Some remedies for a good sleep include herbal teas (such as chamomile) or a warm bath with 2 cups of Epsom salts
and around ten drops of lavender essential oil diluted in the bathwater (please be aware that some aromatherapists recommend not using lavender essential oil when pregnant).
Epsom salts are high in magnesium which can assist in relaxing the nervous system and muscles. Calm breathing and deep mediatative relaxation exercises can also assist in promoting a good night’s sleep by relaxing the mind and body. Don’t forget that having a home massage is a great way to facilitate relaxation - call Inner West Mobile Massage Sydney!
Waking up is just as important for some individuals. Leaving curtains open so that the morning light can signal to your body that it’s time to rise. If you are going to bed each night at about the same time then naturally you will awake at a regular time each morning without the need of an alarm clock. There is then no need to leap out of bed – just take a few minutes to breathe, stretch and enjoy the start of a brand new day.
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