Sleep is essential to us all. Sleep is the very best form of meditation. When we wake up in the morning we seek that feeling of being refreshed and reborn. It helps to rejuvenate and reset the body. It gives us time to process everything that happened throughout the day and restores our bodies back to a healthy balance. Sleep gives the brain time to build new connections so that our mental balance can function optimially. By not getting enough sleep we can place havoc on us mentally and physically, along with the possibility of causing an affect on our emotional, social and relational well-being.
The amount of sleep we require does depend upon the individual, however it is recommended that we get 7-9 hours of sleep a night. Sleep is made up of 2 cycles Non-REM and REM (rapide eye movement).
- Non-REM – begins with light sleep and it keeps getting deeper.
- REM – characterized by rapid eye movement when asleep. This is the stage where dreams occur.
There are a variety of reasons for difficulty sleeping and insomnia. Overindulgence of alcohol, nicotine and caffeine, poor diet and lack of exercise can be contributing factors. Insomnia is described as an inadequate amount of sleep or poor quality of sleep. It is characterized by at least 1 or more of the following symptoms:
- difficulty falling asleep
- difficulty staying asleep
- waking up too early
- waking up not feeling refreshed
When dealing with sleep disturbances it is important to find out the cause of the problem. And, if no underlying problem, a look into our environment, diet and exercise.
Melatonin is the hormone responsible for letting our bodies know when to fall asleep. When it gets dark, melatonin in our bodies increases and our body gets tired. When exposed to blue light late at night from our TV or computer screens, the melatonin in our body does not know that it is supposed to be increasing. Prevention of these devices an hour before bedtime helps us fall asleep more easily.
Sleep is also impacted by stress. Cortisol is the stress hormone in our bodies, which can keep us awake. If cortisol is at high levels in our body, the melatonin will be unable to increase to help us sleep. So, one of the first and most important things to do to reduce the impact of stress in our life is to get enough sleep. If not, and on a regular basis our stress levels increase we could experience the following:
- increased anxiety
- irritability
- exhaustion
- headaches/migraines
- depression
- anxiety
- decreased ability to concentrate and focus
- increased liklihood of making mistakes and causing accidents
- increased clumsiness and slower reaction time
- a suppressed immune system
- weight gain
Things we can do to help relax the body and maintain a healthy sleep routine:
- remove electrical devices from the bedroom
- avoid daytime naps whenever possible
- go to bed at the same time every night
- avoid stressful chores or long discussions prior to bedtime
- create relaxing bedtime routines such as meditation or mindfulness
- exercise during the morning or early afternoon so that you feel more tired at night
- go for a walk in the evening
- try essential oils on pillow or with a diffuser
- maintain a sleep diary to identify any triggers affecting your sleep
- decrease nicotine, caffeine or alcohol consumption before bedtime
- have a light and early evening meal, avoid eating too late
There are some nights when we just cannot sleep. Here is a compilation of humorous sleep quotes that might relax you and let you know that you are not alone in the sleep department:
- You don’t need a hairstylist – your pillow gives you a new hairstyle every morning
- laugh and the world laughs with you – snore and you sleep alone
- when the going gets tough, the tough take a nap
- I am so good at sleeping, i can do it with my eyes closed
- when we sleep we get to be alive and unconscious at the same time
- don’t give up on your dreams, sleep longer
- I want to sleep but my brain won’t stop talking to itself
- without sleep we all become tall 2 year olds
Sometimes we worry about not getting enough sleep in order to function adequately, and this stress keeps us awake. Whether you have occasional trouble sleeping or you are living with a sleep disorder, you can get quality sleep and learn to better manage your condition by trying some of the above techniques.
Tired minds don’t plan well. Sleep first and plan later. Sleep is the golden chain that ties health and our bodies together. Your future depends on your dreams, so do try to get your sleep. And remember, a good laugh and a long sleep are the two best cures for anything.
