age is really just a number

I am a true believer in the power of sleep! I believe that better living starts with good sleep habits. Scientific studies have proven that good quality of sleep can help people stay strong and full of energy in their daily living. Such things play an important role in the process of enhancing the overall wellness of an individual. A healthy diet and regular exercise are not sufficient when it comes to providing a person with better health, you need quality sleep!

Lack of good quality of sleep can weaken your immune system and make a person prone to several kinds of serious medical conditions including obesity.

Start a Better Way of Living with Good Quality of Sleep

The value of a good night’s sleep cannot be exaggerated. I’m sure that from time to time, you have trouble sleeping; but have you thought about the health effects of chronic insomnia?

A bad night’s sleep usually leads to caffeine overloaded, jittery morning and a less than productive day.

If you dream of getting 8 hours of sleep a night, but just can’t seem to either get to sleep effectively (can’t turn the brain off) or constantly waking up in the middle of the night (got to love menopause and or alcohol), then this article should help.

Here are 7 tips to becoming a champion sleeper with some bonus advice.

1. Be proactive. So many people (1 in 5) are tired on a regular basis but other than complaining about it; they seldom do something about it. What separates champion sleepers from the pack is their approach to sleeping. Good sleep hygiene takes commitment to a routine. Invest in a good supportive mattress, clear your room of distractions, and go to bed at a reasonable and customary time. Routines are good habits that are proactive.
2. Maintain an effective circadian rhythm. The optimum amount of sleep is 7-9 hours, but when you go to sleep is your choice. Some of us like to stay up, others are early to bed. Make a routine of it. Pick your ideal wakeup time and then count backward 8 hours. That’s when you should go to sleep. Not rocket science! Stick to this and you will reset your internal clock. Consistent sleep is the key to avoiding daytime tiredness. It promotes increase energy levels, healthy hormone balance and allows time for recovery.
3.  Put your phone away and avoid any electronics for at least an hour before you want to go to sleep. A habit of poor sleepers is incessant scrolling. Can’t sleep, time to catch up on Facebook. No! Your phone and TV emit an artificial blue light that messes with your sleep/wake patterns. Unplug. 
4. Regulate your diet. How you fuel your day actually affects your sleep patterns. Too much sugar, caffeine, and alcohol can lead to disrupted sleep. Sleep friendly foods are things like turkey and cottage cheese. (yes, the tryptophan effect is true) These can help curb late-night hunger pains and stimulate serotonin/melatonin, which regulate your sleep patterns. Sleepytime tea, honey, almonds, and kiwi fruit are also said to be sleep-friendly. Personally, I love a cup of tea before bed. Here is a link to my go-to night-time tea. Funny name, but really nice tea!
5. Read a book at night. Yes, a real book or magazine. No blue light. No scary or challenging book either. Something less intellectual so you can relax. Supposedly it only takes 6 minutes of reading to reduce your heart rate and tension in your muscles which helps you relax and fall asleep.
6. Take a walk at lunch or a little run outside when the sun is shining. If you don’t have a window in your office where you are exposed to natural light all day, make time to get some sun during the day. Take a walk or jog at lunch. Go have a picnic lunch. The worst habit you need to break is having lunch at your desk. Employees exposed to natural light have been shown to sleep much better due to improved circadian rhythms.
7. Learn to meditate. Meditation for stress relief is extremely effective in helping your sleep patterns. I wrote a whole book on how to adapt this technique. You can read it here. If you need even more help, there is an amazingly effective device that will help you calm your mind and body, helping it get to sleep faster. This is truly a remarkably simple idea with a very silly name! A Dodow device at the bedside can really help you get to sleep by guided breathing and meditation. 

Here is an overview:

Inhale: Tap the touch-sensitive surface once for the 8- minute mode, twice for the 20-minute mode. A blue light appears on the ceiling. Gently synchronize your breathing: Inhale when the light expands…

…then exhale when the light retracts. You may notice that the exhalation is deliberately longer. This will help create a sensation of tiredness which is conducive to falling asleep.

At the end of the exercise (8 or 20 minutes), Dodow switches itself off. You’ll be in the ideal body state to fall asleep naturally, in whatever position you like.

By synchronizing your (abdominal) breathing with the pulsing light, Dodow progressively takes your breathing down from 11 to 6 breaths per minute.

The rate of 6 RPM is also used in what is called cardiac coherence exercises. According to several studies, the rhythm is the rate that maximizes stimulation of the baroreflex. 

The (very) slow breathing rate, at the cardiac coherence rhythm, really slows down your metabolism and your body will be completely relaxed.

What’s more, concentrating on the pulsing halo on the ceiling has a hypnotic effect. Dodow’s soft blue light (brightness < 1 lux) allows your body to relax, without inhibiting melatonin production. You can choose between the 3 different brightness intensities.

You’ll keep your brain busy with an activity a lot less distracting and exciting than the thoughts that are keeping you awake.

The individual having difficulty falling asleep may not have the power to stimulate an effective relaxation response on his or her own. Dodow is easy to switch on, simple to use and placed near the bed, making the process much easier.

Check out this device to be more proactive in regulating your sleep. I guarantee you will thank me.

No more sleepyhead mornings. Follow these tips to become a sleep champion!