February 2010 Newsletter

In this month's newsletter we're focusing on the importance of sleep and some tips on how to get more of it in your life.

Sleep.  It's just what your Soulstice massage therapist ordered

We hear it all the time - eat better and exercise more.  Despite a person's attempt to get to the gym on a regular basis and visit the salad bar more frequently, many still complain of feeling burned out, unable to shed those extra pounds, and lack the energy and enthusiasm to greet each new day.

The third piece of the puzzle: sleep

The exact mechanism of how sleep works and how sleep rejuvenates the body and mind is still mysterious. One thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning.  Research shows that all mammals need sleep. Sleep is directly related to mood, learning, and memory functions.  Not only will getting sleep help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level.

What is sleep hygiene?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week.  It is also important to spend an appropriate amount of time in bed, not too little, or too much.  Good sleep hygiene practices include:

1.      Keep a regular sleep schedule.  Try to maintain a regular sleep and wake time, even on weekends when it is tempting to sleep in.

2.      Avoid caffeine.  Avoid caffeine 6-8 hours before bedtime.

3.      Exercise as early as possible.  Exercising less than 3 hours before bedtime could actually stimulate your body and interfere with sleep.

4.      Avoid alcohol.  Alcohol may disturb your sleep.

5.      Avoid nicotine.  Like alcohol and caffeine, nicotine can cause difficulty in falling asleep.

6.      Create a bedtime ritual.  Following the same relaxing routine can help prepare you for sleep.  Reading, taking a hot bath, getting a massage or listening to music are all good ways to do this.

7.      Make your bedroom a place for sleep.  Remove distractions such as televisions and excessive light.  Make your bedroom a cool, dark and comfortable place for you to fall asleep.

8.      If you try to get to sleep and you can't, get up and do something calming for a few minutes.  Instead of tossing and turning all night, get up and read or listen to music until you get sleepy, and then try to go back to bed.

9.      Clear your mind of distractions.  If you have a lot on your mind, it may be helpful to jot down the things that are concerning you on a note pad right before bed.  Many times just getting them off of your chest can help you to relax and get a better night's sleep.

10.  Reduce stressful activities in the bedroom. If you have phone calls, paperwork or other activities that may elevate stress levels, do them outside of the bedroom.  Make sure that your mind will associate your bed as a place of peace, quiet, and relaxation.

 Excerpts from AlphaSleep Diagnostic Centers literature-click here