It is absolutely essential that we take ourselves and our sleep quality more serious than we do. Many experts believe that the quality of our health is dependent on the quality of our sleep. Most injuries and accidents that happen on the job are tied to fatigue, so for this reason alone, Resilience Essential Number Two is SLEEP. Here’s to some better zzz’s this week.
Essential Number Two: Sleep
Adrianna Huffington states in “The Sleep Revolution” that we are in the midst of a sleep deprivation crisis, and this has profound consequences – on our health, our job performance, our relationships and our happiness. What is needed, she boldly asserts, is nothing short of a sleep revolution. Only by renewing our relationship with sleep can we take back control of our lives. Read more here:
Here’s the test I want you to try for four nights:
1. Be in bed before 10pm so you are falling asleep by 10pm. That way, according to Ayurveda therapy, your body will have restorative sleep from 10pm to 2am. Around 2am, we tend to get up and pee, then back to sleep for our REM sleep (that’s where we dream) before we wake around 6am. Well, if you do this, eventually your body will wake on its own when it is actually rested.
2. Sleep in a dark room so your body has a chance to use its own natural melatonin which allows you a better quality of sleep.
3. Sleep in a cool room. You want to have the temperature in your room about 18 degrees Celsius, start with a light blanket and as your body cools, then add a duvet cover.
4. Keep the noise down; it disturbs our sleep. Even birds or sirens. So if needed, wear ear plugs. Some people love white noise. There are lots of apps for that.
5. Neck support, choose the right pillow for how you sleep. On your back, keep your airway open. If you are a side-sleeper, choose a pillow that keeps your neck level. Use pillows between your knees or under them to help level our your spine.
6. Make your sleep habits simply that: a habit. Make your bedroom, the room where you relax. Turn off the news, sports etc. No, it doesn’t help you sleep. Not even golf helps your quality of sleep.
7. Get naked. Sleep studies show that our bedclothes disturb our sleep, so take them off and see what happens.
Here’s to some good quality zzzz’s.
Next week’s Essential is “LAUGHTER”! I’m not joking.
Send me your tips in the comments below on how you get a good nights rest.
Linda Edgecombe, CSP Hall of Fame Speaker