Sleep is very important.
When you are asleep:
1. Your body regenerates and recharges itself the best, billions of cells are replaced or repaired
2. Your nervous system repairs itself
3. Your body does the most healing and fighting of infections
4. Lack of sleep, especially REM sleep can lead to mental instability (inability to think rationally)
5. Lack of quality sleep can reduce the length of your life.
See what I mean. Sleep is important. Or should I say, “QUALITY sleep is important.”
So how do you get QUALITY sleep?
1. Go to bed at about the same time every night. Preferably between 9:45 and 10:15 pm. The highest quality sleep time is between 10 pm and midnight. This is when you experience the most REM sleep. REM sleep is what you are looking for.
2. If you find it hard to go to bed that early then wake up earlier. Your body probably doesn’t need as many hours of sleep, but it still needs the maximum amount of REM sleep. For instance, if you really only need 6 hours of sleep and you normally get up at 6 or 7 then you will probably find it hard to go to sleep before midnight or 1 am. But by then you have missed the window of the best sleep.
3. Don’t watch the news or get into arguments on Facebook before bed. You sleep better when your brain is in a calm state. So don’t do things that cause arousal.
4. Remove things that constrict. Things like rings, watches, bras, bracelets restrict the flow of chi or energy through your body so take them off when you are going to bed. It’s not like you are going to need them for your foray through dream land.
5. Turn off the Wi-Fi router in your house. I just recently discovered this little nugget. It had been years since I could recall dreaming. As soon as I started turning off the Wi-Fi router I started to dream and remember dreaming. And yes, I woke up feeling more rested too.
6. Don’t sleep in the same room with your phone. If you do, turn it off. I am serious about this. You cannot get a good night of sleep with all of the dinging sounds that a phone makes and that little contraption is a major emitter of electromagnetic radiation (EMF). EMF has been shown to cause all kinds of health problems from cancer to insomnia. Which by the way, is the most likely reason for Wi-Fi interfering with sleep.
7. Don’t eat just before going to bed. Give it a couple of hours. If you go to bed at 10, stop eating at 7 or 8.
8. Keep the temperature in your room relatively cool. Around 65 degrees has been found to be the ideal temperature for sleep. We keep our house at 68 degrees.
9. Don’t sleep on your stomach. Stomach sleeping causes you to keep your head turned to the side which is not healthy for the joints in your neck. Sleeping on your side or on your back is ideal. Some people will find that placing a pillow under their knees when sleeping on their back or between their knees when sleeping on their side will help remove tension from their back or hips. Also, it is important that you have a pillow that supports your head and neck and keeps it in a neutral position.
10. Have a routine of receiving regular chiropractic adjustments. The single most common “side-effect” that people report to me after being adjusted is that they sleep better. No one goes to the chiropractor to sleep better but almost everyone that comes in . . . Does Sleep Better.
There you have it. My 10 suggestions to improve your sleep life. Don’t forget, sleep is important for maintaining your health over your life-time.