July 13, 2016
Feature Article: Sleep Like A Baby
Weekly Winners: Donna, Leslie, Candice and Cheryl!
10 Tips to Sleep Like a Baby
We’ve all had babies who will NOT go to sleep, so where on earth did this expression come from? Well … when people speak of sleeping like a baby, they’re generally talking about sleeping a deep, carefree, uninterrupted sleep. Babies do sleep that way (most regularly, and nearly all at least every now and then!) and tend to wake up full of energy and fully refresshed. So someone’s who’s “slept like a baby” has generally slept for as long as they needed to sleep. That’s a precious blessing, especially to those who struggle at night.
In our first couple of years with the tea, we met several people who found that the tea, a cup that was warmed, was PERFECT for a good nights sleep, this included a military air force pilot. They felt (and it makes sense) that the tea getting into the system was similar to leaving a dirty pot to soak overnight in the sink — uninterrupted. That makes a lot of sense to me.
For them it was part of a very relaxing night time ritual where they slept much better by drinking a cup an hour or so before retiring.
Others, on the same conversation, however, felt that the tea was their best energizer, and not at all what they needed at bedtime.
So, if you haven’t experimented with that, I invite you to do so! Maybe just a small amount … to relax and soothe your mind and body.
I found a fantastic article HERE that even includes a check-off chart of sleep-friendly choices you can do to relax and get to sleep. You’ve really got to read the whole article, which explores the amount of light your body needs and controlling that not only at night, but during the day. Very interesting!
And here is Bob’s: Instead of counting sheep, recite the alphabet, adding a piece of fruit, a vegetable or an object. With each letter: A – Apple, B-Banana, C-Carrot, etc. But with each letter, go back and repeat from the beginning (A-apple), adding a new letter/object with each repetition. It’s a very good exercise, and may very well put you to sleep by mid-alphabet.
1. Make sleep a priority. Keep a consistent sleep and wake schedule – even on the weekends. If necessary, try adding sleep to your to-do list. And don’t be too late.
2. Maintain a relaxing sleep routine. Create a bedtime routine that relaxes you. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
3. Create a sleep sanctuary. Your bedroom should be a haven of comfort. Create a room that is dark, quiet, comfortable and cool for the best sleep possible. Consider a bedroom makeover.
4. Evaluate your sleep system. Your mattress and pillow should provide full comfort and support. Your bed and your body will naturally change over time, so if your mattress is seven years old (or older), it may be time for a new one. Pillows should generally be replaced every year.
5. Keep work materials out. The bedroom should be used for sleep and sex only. Keep stressors, such as work, outside the bedroom.
6. Banish technology. Television, smartphones, tablets, laptops and computers should be kept out of the bedroom. Intense backlighting of electronics triggers stimulating chemicals in the brain that tell your body it’s time to be awake.
7. Exercise early. Complete your workouts at least two hours before bedtime to ensure quality sleep. Even a brisk walk can increase blood flow and improve your sleep.
8. Assess your space. Did you know that for couples who sleep on a “double”, each person only has as much sleeping space as a baby’s crib? Whether you sleep with a partner or alone, your mattress should allow enough space for you to be able to move freely and easily.
9. Replace caffeine with water after lunch, drink alcohol and sugar earliler in the day. Caffeine can remain in your system longer than you might realize. Stay hydrated with water instead of having coffee, or soda in the afternoon and evening.
10. Take 20- to 30-minute naps. Short naps can be restorative without disrupting your sleep. Experts say even a 10-minute nap can improve alertness for 2.5 hours when you’re sleep deprived and for up to 4 hours when you are well rested.
11. Eat light in the evening. Finish eating at least two to three hours before bedtime.
12. Keep a worry journal. Distance yourself from things that cause stress and anxiety. Writing down the things that are bothering you can give you perspective and help you relax. Just don’t keep your journal in your bedroom.
13. Buy an alarm clock. And keep your phone in the other room. Smartphones in particular can represent a source of stress during the day, and proximity to the bed can disrupt sleep – even if it doesn’t make noise or is set to vibrate.
(You can read this whole article HERE)
I don’t know about you, but there are a number of tricks here to try! What do you think? Post your thoughts and tips on FACEBOOK and have a great week!
Please let us know if we can help in any way, and know how much we care.