| p>Sleep is one of the most important bodily | | | | rich foods particularly in the afternoon and evening |
| functions. In fact is the only one that replaces some | | | | (such as chocolate for example) is essential! |
| of the hormones we use during the day and enables | | | | 2. Be Careful With What You Drink |
| us to process all the new information we come | | | | Beverages such as juices (too sugary), coffee, tea, |
| across daily. | | | | energy drinks and alcohol will most certainly |
| The problem is that most people either do not get | | | | negatively impact your sleep quality. For a lot of |
| enough sleep or the quality is poor. The impact of | | | | people even one coffee early in the day is enough to |
| this resonates negatively not only on your health but | | | | throw their systems into chaos. If you must drink |
| in every aspect of one's life because it affects your | | | | juices or caffeinated beverages do so in the morning. |
| concentration, focus and moods during the day and in | | | | Alcohol is best avoided. |
| the long term it can even negatively impact | | | | 3. Regular Exercise is Essential |
| reproductive balance. Some common warning signs of | | | | Exercise helps to reduce your stress and will |
| sleep deprivation include: poor motivation, feeling | | | | definitely assist you in having a great night's sleep. |
| sleepy during the day, increased craving for sugar, | | | | However, studies show that the best time to |
| nicotine, alcohol and coffee, irritability, depression, | | | | exercise if you want to sleep well at night is in the |
| anxiety and headaches to name a few. | | | | morning. Exercising in the later part of the day (less |
| Necessary Quantity and Quality of Sleep | | | | than 6 hours before bed) can disrupt sleep. So |
| Too little sleep (4-6 hours) or too much sleep (over 9 | | | | schedule in your daily exercise for at least 40 minutes |
| hours) can have negative effects on one's health. | | | | before work or during lunch time. |
| The symptoms of both are similar and include: day | | | | 4. Nervous System Support |
| time sleepiness, fatigue and lack of mental clarity. | | | | Nutrients and herbal medicines can have an amazingly |
| So how much sleep do you need? According to The | | | | nourishing and restorative effect on the body, being |
| American National Sleep Foundation (and of course | | | | ideal when used to support good quality sleep. |
| every individual is different) sleep requirement change | | | | However, each individual has different requirement |
| with age and on average are as follows: | | | | and an assessment of your needs, as well as what |
| Infants/Babies* 0-2 months: 10.5-18.5 hours | | | | other supplements or medicines you are currently |
| 2-12 months: 14-15 hours | | | | taking is really important before embarking on any |
| Toddlers/Children* 12-18 months: 13-15 hours | | | | new supplementation. Resolving depleted or deficient |
| 18 months-3 years: 12-14 hours | | | | states in your body can make a world of difference |
| 3-5 years: 11-13 hours | | | | to optimizing your sleep! |
| 5-12 years: 9-11 hours | | | | 5. Balance Stress and Your Emotions |
| Adolescents 8.5-9.5 hours | | | | Tools such as meditation, visualizations, guided |
| Adults/Older Persons On average: 7-9 hours | | | | relaxation or recorded hypnotherapy sessions and |
| *Total time includes naps. | | | | emotional freedom technique are ideal tools for |
| (Source: The American National Sleep Foundation) | | | | helping to reduce stress and balance your emotions. |
| Good quality sleep is characterized by feeling | | | | Seeking these out and regularly using them can mean |
| refreshed in the morning, ready for the day. To get | | | | the difference between great and terrible sleep. |
| the most benefits out of sleep, it is advisable to go | | | | 6. Create Your Own Going to Bed Ritual |
| to bed when the body's melatonin (hormone) | | | | This is so important. Getting your body used to a |
| secretion is at its highest around 9pm. Reproductive | | | | pattern before bed, whether it be having a hot |
| hormones also peak at that time which is a nature's | | | | shower; brushing your teeth and putting on your |
| way of pointing out the importance of going to bed | | | | 'comfy pajamas'; or reading a couple of pages of a |
| early for optimum fertility. | | | | certain book--what it is becomes less important than |
| How to Improve Your Sleep Quality | | | | actually creating a before bed routine for yourself |
| Here you will find some solutions for a better night's | | | | that is calming and soothing. Avoid watching TV or |
| sleep. The more diligent you can be following these | | | | reading exciting novels at this time. The whole point |
| recommendations the faster and better your results | | | | is to unwind. |
| will be. | | | | 7. Your Physical Environment and Sleep Disorders |
| To get you started, ensure you go to sleep and | | | | Having a peaceful, uncluttered, pleasant, cool |
| wake up at the same time everyday (including | | | | (temperature) sleeping environment is essential for a |
| weekends) this will dramatically help to regulate your | | | | good night's sleep. Try to use your bed for sleeping |
| body's circadian rhythm to normalize and optimise | | | | and love making only, definitely try never to eat or |
| your sleep patterns. The body needs consistency and | | | | work in bed. |
| as much darkness in the room as possible! Also be | | | | In addition for better sleep it is best to avoid |
| sure to go to bed when you are too sleepy to stay | | | | electro-magnetic fields (EMFs) in your bedroom. |
| up, basically if you couldn't read a book (light or | | | | These are created when electric devices are plugged |
| spiritual content preferred) for more than 2 pages | | | | into a power point in your bedroom and they can |
| without drifting off, it's bed time. Ideally at this stage | | | | really disrupt your cellular and brain function as well as |
| it should take you less than 5 minutes to fall asleep in | | | | your sleep. For this reason TVs, clock radios, |
| bed. | | | | computers, gaming stations even electric blankets |
| Other Important Self-Care Tips | | | | should not be in the bedroom at all (even if |
| 1. Watch What You Eat | | | | unplugged). |
| A healthy diet is essential to induce quality sleep. | | | | Finally, if you suspect you may have a sleeping |
| Basing your meals on non-starchy, low glycaemic | | | | disorder it is very important to get it checked. |
| vegetables and good quality proteins (e.g. organic | | | | Symptoms, which can signal sleeping disorders include: |
| chicken, fish, meat, eggs etc) throughout the day will | | | | snoring, restlessness at night with difficulty in |
| certainly assist to maintain your blood sugar levels | | | | breathing, arousals, sweating, insomnia, obstructive |
| stable and prevent disruptive wake up patterns | | | | sleep apnea. |
| during the night. Also avoiding sugary and caffeine | | | | |