Sleep Like A Baby!

Have you ever noticed how peaceful a baby sleeps. They easily slip out of this world and into the dream world. Just get a look at the little guy in the picture to the left. Not a sign of distress on his sweet little face!

Have you ever wished you could sleep like that again? Try these 5 tips for better sleep and deeper recovery!

1. No blue light at least 1 – 2 hours before bedtime. Before the invention of artificial light the sun was the major source of lighting.  People spent their evenings in relative darkness and more aligned with the body’s biological clock�������the circadian rhythm. Research shows that we may be paying a high price for being exposed to all that artificial light. Not only does our sleep suffer but studies are linking disturbances in our biological clock to cancer, diabetes, heart disease, and obesity. It’s important to note that not all light has the same effect. Blue wavelengths seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths.

What can you do?

• Use dim red lights or candles in the evening. Read light creates less of a shift in circadian rhythm and do not suppress melatonin as much as blue light.
• Avoid looking at bright screens beginning two to three hours before bed.
• If you work a night shift or use electronic devices at night, consider looking into blue blocking glasses.
• Expose yourself to sunlight during the day to which will boost your ability to sleep at night as well as boost your mood and alertness during daylight hours.

2. Be consistent with your sleep schedule. Our body likes rhythms and patterns. Try to go to bed and get up at the same time every day. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.

3. Create a room that is ideal for sleeping. Often, this means finding your idea temperature for sleep, creating a dark room with room-darkening shades and creating a quiet environment free from the intrusiveness of TV or radio. If you live in a very noisy area, white noise machines can help. Besides these basics also reduce the amount of electrical equipment in your room. If possible use a battery operated clock and keep cell phones far from your bed and if possible in another room of the house. The less you have in your bedroom the more peaceful your room will feel.

4. Create a bedtime ritual. Do the same thing each night to let your body know it’s time to wind down. This could include taking a bath or shower, or reading an inspirational book even if it’s just a few pages before falling asleep. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. Evening time is also a good time to meditate to enhance an internalization of your energy. Be sure to not use TV or other electronic devices as part of your bedtime ritual.

5. Pay attention to what your eat and drink. Don’t go to bed either hungry or stuffed. If you can, avoid eating large meals for two or three hours before sleep. Your discomfort might keep you awake. Nicotine, caffeine and alcohol deserve caution too. The stimulating effects of nicotine and caffeine take hours to wear off and can effect your quality of sleep. Even though alcohol can make you feel sleepy at first, it can disrupt your sleep later in the night.