Welcome!!! Today I’m going to talk about the “S” in B.E.S.T…the BEST of stress management techniques…
I will have supplemental information up soon on my website blog
And on Facebook
Creative Solutions by Scribner & Associates
Thank you for joining me, wishing you joy, elaine
Youtube link #4 “S” is for Sleep
Youtube link Cosmic Orbit QiGong movement
This is a preview of one of the movements in our new DVD…Qigong for Mindfulness and Health. Available in DVD and in Electronic versions. This 2 DVD set is easy to follow. Qigong movements are easy to learn, deceptively simple in their performance, and amazingly deep in their ability to help you manage your life’s energy. Calming the mind, calming the body, this ancient ‘moving meditation’ will enhance your mindfulness practice.
Free App: Insight Timer
Why sleep? Even if most of us resign ourselves to this necessity – eight hours? Yes, eight hours. But there are simply too many things to do and places to go, you say. Resign yourself. Do what it takes to do the job well. Sleep affects all aspects of our waking lives: alertness, energy, mood, body weight, perception, memory, thinking, reaction time, productivity, performance, communication skills, creativity, safety and good health. Without a doubt, the better our sleep, the better our life. We will remember things faster and be able to perform tasks faster and with fewer mistakes, thereby saving all the time the extra sleep took up.
We get 90 minutes less sleep than people who lived 100 years ago. We need to learn to value sleep again and put it high on our priority list. When my daughter entered high school in the ninth grade, she felt she had earned the right to stay up late. After a couple of months she identified that she needed more sleep and went back to her previous sleep routine. No pun intended, but the difference was night and day. What I had thought was normal adjustment to high school (cranky, rebellious, cranky, irritable, cranky) was actually lack of sleep. I had my charming, playful daughter again, and we have never looked back…except when she is tired or hungry.
Brain is 2% of body weight and uses 20% of the body’s oxygen and calories. Sleep allows neurons to shut down and repair themselves. With sleep deprivation, the polluted byproducts of cell activities build up, causing problems in all aspects of our lives. During sleep the growth hormone is released, which in children promotes growth and in adults promotes the repair of tissues. During sleep, nerve signaling patterns are repeated, helping to encode memory and improve learning. It is also known that during sleep, activity decreases in the parts of the brain that control emotions, decision making and social interaction, hence allowing healing and helping to maintain optimal emotional and social functioning when we’re awake.
(For further reading, Power Sleep by Dr. James B. Maas includes a section on sleep diagnostic tests and a peak performance sleep log, tips for exhausted parents of newborns, exasperated parents of adolescents and those caring for elderly parents, as well as a discussion of pillows and mattresses and when to call the sleep doctor.
Sleepless in America: National Geographic Society & NIH
Learn to value sleep.
Keep a regular sleep-wake cycle, even on your day off. If you are getting less than eight hours/night, slowly increase your hours of sleep. Start by going to bed 10 minutes earlier each night.
Have a bedtime routine that relaxes and winds you down. Slow down in those hours before sleep, allow yourself to unwind and reduce stress as much as possible.
Sleep in a dark, quiet room that is slightly cool.
Maintain a relaxing atmosphere in the bedroom (do not do work in bed, no TV in bedroom, uncluttered, make room dark, etc.).
Use bed only for sleeping, that other fun thing and maybe reading.
Take a warm bath before bed.
Have pleasurable sexual activity.
Consider other bedtime issues, such as a restless bed partner, including pets.
Try some bedtime relaxation techniques and clear your mind at bedtime.
Do not go to bed until you’re sleepy. If you can not fall asleep within 20 minutes, get up and do a quiet activity and come back to bed when you are sleepy.
Avoid trying too hard to get to sleep.
Try a sleep mask, especially if you are a day sleeper or shift worker.
Keep mentally stimulated during the day.
Exercise to stay fit. Vigorous exercise needs to be done four to six hours before bedtime, to give your body time to cool down to the core body temperature that is ideal for sleeping.
Eat a balanced diet.
Avoid large meals or even mild exercise within two hours of bedtime.
Avoid caffeine, alcohol and nicotine within four to six hours of bedtime. Stop smoking.
Naps: listen to your body — to make up sleep or if you are drowsy, take a nap. Before 3 p.m. so it doesn’t interfere with falling asleep later.
Correcting back pain: sleep with a pillow between your knees (on side) or under knees (on back), and hug a pillow. These pillows put your hips and your shoulders in good body alignment and ease back pain. It’s also heavenly.
Sleep diary: if you have trouble, note times, food, drink, bathroom visits, pain, dreams, stress levels, exercise, etc. Over time a pattern may evolve that you and/or your physician may be able to sort out (National Sleep Foundation).
Try herbs or lowest dose melatonin and give them time to work. Stop them immediately if they seem to disagree with you at all.
Read directions and warnings on any supplement. Begin at lowest dose.
If necessary, consult a sleep specialist.
*Adapted from Getting A Good Night’s Sleep, by Muriel MacFarlane, and Power Sleep by Dr. James B. Maas.
Wishing you love, laughter and peace. wishing you health, elaine