33 Do’s & Don’t Sleep Tips
(Page 14 of 14 pages on Sleep)
Some people love to dive right in and others prefer to make changes gradually. Whatever your normal way is, that’s probably most appropriate here.
There are 33 do’s and don’ts here. As a practical matter, it may be more practical to group your choices and do them in batches.
Plus some of these things cost money and you may want to invest in them over time.
Write them down, print them out; but, keep a record of what you’re doing when and rate your results on a scale of 1 to t0. Rate your sleep before you start your changes and as you go along and Write Down Your Results.
Not only does it provide valuable feedback, many people forget they ever had a problem or what it as like if they don’t write it down.
If you write your problem down and rate it, then track what’s working and how fast and whatever tweaks you learn… if the problem ever returns, you can go through your healing process faster.
Want a Good Night’s Sleep? Then Never Do These Things Before Bed
By Dr. Mercola
Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
- Dramatically weaken your immune system
- Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
- Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
- Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
- Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
- Heart disease
- Stomach ulcers
- Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effectwhen it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.
Optimizing Your Sleep Sanctuary
Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin.
Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer.
Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom.
Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes. All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms.
Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees.
Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.
To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.
Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.
I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
Dr. Mercola is an exceptional source for useful information. Follow this link and decide which you will use then track your results and share your results with others.
Follow this next link for the first in this series of posts on sleep.