Sleep
deprivation... most of us know what it feels like and the worst part is it's
becoming a major epidemic problem! In today's fast paced world we all seem to
be suffering from information overload. The common question I hear a lot from
our practice members asking is "how do I keep up with all of life's
demands and still get rest?" Our world is full of amazing technologies
that we all use throughout the day designed to make our life easier. The
problem is we a people keep adding more tasks to our daily list and it is
affecting our sleep patterns.
For thousands of generations, the cycles of the sun and daylight dictated the rhythm of our lives. When the sun went down – so did you. The world was a dangerous place in the dark, so our ancestors would grab their mate, head back to the cave, and call it a day early. There was no modern appliance or electronic technology to keep them up – so nightfall signaled the end of the day. Very often in the modern world, sunset simply marks the beginning of the second half of the day.
Late night television, all night computer gaming, answering e mails and texts, 24 hour drive-thrus, and 80-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring. If you are like most people, your body expects and requires more sleep than it gets.
In fact, Dr. John Medina author of Brain Rules says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, like midday head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally.
Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight. Sleep deprivation is actually a predictor of obesity.
Healthy sleep patterns promote complete sleep cycles. Your brain goes through different sleep phases when you rest. REM sleep (Rapid Eye Movement) involves dreaming; non-REM sleep is the deepest and most critical phase of sleep. This is the time that your most vital repair and recharge takes place. The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier.
In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia.
My wife Jeanine is a certified Perfect Health couah, and when she teaches her Perfect Health program she leads each participant through a process to determine their natural rhythm of the day to obtain the goal of creating a healthy future. When I took her program the best thing I implemented was to get to bed at the proper time of the 24 hour cycle to get the best sleep. Getting to bed by 10 p.m. is the best practice that is followed by the healthiest, most energized people in the world.
Seven hours or more of quality sleep has been shown to increase longevity. Research also shows that an afternoon nap or meditation turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus. This practice helps alleviate the adverse effects of chronic stress by lowering circulating stress hormones like Cortisol.
For thousands of generations, the cycles of the sun and daylight dictated the rhythm of our lives. When the sun went down – so did you. The world was a dangerous place in the dark, so our ancestors would grab their mate, head back to the cave, and call it a day early. There was no modern appliance or electronic technology to keep them up – so nightfall signaled the end of the day. Very often in the modern world, sunset simply marks the beginning of the second half of the day.
Late night television, all night computer gaming, answering e mails and texts, 24 hour drive-thrus, and 80-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring. If you are like most people, your body expects and requires more sleep than it gets.
In fact, Dr. John Medina author of Brain Rules says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, like midday head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally.
Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight. Sleep deprivation is actually a predictor of obesity.
Healthy sleep patterns promote complete sleep cycles. Your brain goes through different sleep phases when you rest. REM sleep (Rapid Eye Movement) involves dreaming; non-REM sleep is the deepest and most critical phase of sleep. This is the time that your most vital repair and recharge takes place. The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier.
In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia.
My wife Jeanine is a certified Perfect Health couah, and when she teaches her Perfect Health program she leads each participant through a process to determine their natural rhythm of the day to obtain the goal of creating a healthy future. When I took her program the best thing I implemented was to get to bed at the proper time of the 24 hour cycle to get the best sleep. Getting to bed by 10 p.m. is the best practice that is followed by the healthiest, most energized people in the world.
Seven hours or more of quality sleep has been shown to increase longevity. Research also shows that an afternoon nap or meditation turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus. This practice helps alleviate the adverse effects of chronic stress by lowering circulating stress hormones like Cortisol.
8 Health and
Vitality Solutions for a better night’s
SLEEP!!
1.
If
you are a night owl try going to bed fifteen minutes earlier for 21 days to get
closer to that 10 pm hour. Studies show that a
new habit can be formed within 21 consecutive days. Repeat this every 21 days until your
target “bed-time” is reached.
2.
Get
more movement in your day. Studies show that people that can't get to sleep
don't exert enough physical movement during the day. Start with a walking
routine and then work up to resistive training or the power 8 exercises (see
2/13/2013 blog for details).
3.
Take good care of your spine. If your back is
out of alignment and you have poor posture it is more difficult to get restful
sleep. Your nerves will be affected causing tossing and turning throughout the
night. This problem doesn't allow for healing and regeneration.
4.
Help
nudge yourself into bed
on time by creating a sleep sanctuary. Invest
in a quality sleep surface, a high quality pillow, and comfortable pajamas.
5.
Practice
an eFast (no electronics) 30 minutes before bed – in fact, keep the
TV, I pad Blackberry and computer out of the bedroom all together!! Yes I said
it!
6.
Avoid
high sugar foods or drinks, along with caffeine or alcohol that disturb healthy sleep patterns in the
evening. (We'd like you to cut them out completely but cutting back helps too!
7.
Keep
evening conversations relaxed and loving; discuss or focus on the things that went
well that day; never argue before bed – emotional upset
is the most common cause of “social insomnia.”
8.
Journal, pray or visualize a better
tomorrow and be grateful for today.
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