Sleep and Sleep Posture – Tips For A Better Night’s Sleep
By Jeni Yadon
We spend about 30% of our lives sleeping, however sometimes we do not put as much care and thought into the quality of our sleep as we should. Sleep is one of the most important factors relating to our health and well being, so it is important to understand what goes on once we tuck ourselves in and close our eyes for the night. Dr. Michelle Robin, of Your Wellness Connection, wrote in her 2008 Flourish article: “Quality sleep allows our body’s organs and regulatory systems to recharge and heal from havoc we unknowingly put it through during waking hours. Physical repair takes place from 10pm-2am, while psychological regeneration occurs from 2am-6am. Chinese medicine offers clues about our sleep issues related to chi (energy) imbalances. The body’s meridians (organ systems or energy flows) have a two-hour period when that organ system is very active. For example, the Lung meridian’s maximum activity time is 3-5am and the Large Intestine meridian is 5-7am. Therefore, sleep interruption during these times may be an indication of imbalances within the respective organ systems.”
Sleep and sleep deprivation are getting a lot of attention these days, as new information is discovered regarding the importance of a good night’s rest. There are a growing number of people who are not getting the quality sleep they need to feel healthy and rested. As Dr. Robin states in her article, some of the causes for trouble falling asleep, staying asleep and sluggish mornings include poor sleep hygiene, blood sugar imbalances, spinal misalignments, adrenal and emotional stress, environment, lack of or late night exercise, poor health, chi imbalances, snoring partner, pets or kids in the bed, caffeine, drugs or other stimulants, elevated cortisol levels at bedtime or through the night, low levels of progesterone, restless leg syndrome and sleep apnea.
If you are one of the many having sleep troubles and would like to wake up feeling rested, rejuvenated, and ready to seize the day, here are some helpful tips to follow:
• Sleep in a cool room, warm temperature can interrupt sleep
• Sleep on your back with a pillow under the knees to support the spine, or sleep on your side with a pillow between the knees to support the hips. Sleeping on your stomach puts undue pressure on your neck and causes strain on the nervous system.
• Make room to stretch out. Kids and pets take up lots of room in your bed.
• Maintain a regular sleep schedule. Go to bed and rise about the same time every day, including weekends. Under ideal circumstances, 10pm bedtime is a good rule of thumb. The National Institutes of Health says children and adolescents need at least 9 hours of sleep each night, while most adults need approximately 8 hours of sleep each night.
• Take a warm shower before bed to relax and “wash off” the events and thoughts of the day.
• De-clutter the bedroom. Energetically, the body can relax easier in an environment that is clean and organized.
• Practice deep breathing before going to bed to prepare and affirm a restful sleep.
• Being in a consciousness of gratitude just before sleeping energetically creates a field of ease and joy in which to rest peacefully.
• Keep a journal at your bedside and write down your thoughts, ideas, and feelings – permitting the mind to let them go.
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