Do you ever get up in the morning with droopy eyes, a heavy mind, an uncooperative body, and feet dragging it all to the bathroom while hobbling around furniture and walls to avoid collision? What happened to the bright eyes, alert mind, and flexible body you used to wake up with? Where is the "spring in your step," to begin your new day of possibilities?
Quality of sleep is just as important as quantity. After I started wearing my Fitbit watch 24/7 to monitor sleep patterns, I was surprised to discover that my scores were often higher with less sleep. It was determined by the quality of sleep (restlessness, deep sleep, broken sleep, etc.). Some nights I slept 7 hours and had a score of 88 percent, while other nights I slept 9 hours with a score of 80 percent. So how do we improve our "quality" of sleep? The answers are as diversified as the individuals asking the question. We need to ask ourselves what is keeping us from getting a good night's sleep and waking rested. The following are some of the most common reasons.
Stress and anxiety - a troubled mind heavy with worry
Eating before going to bed, especially foods high in sugar, fat, and salt
Sedentary lifestyle
Winter fatigue (SAD)
Depression
Overstimulated by computers, phones, and TVs
Chronic Fatigue Syndrome
Medical conditions (pain)
Nervous system disorders
In today's American culture, rest and sleep are often treated as luxuries, instead of necessary for optimum health and healing. Sleep aids, pills, or exhaustion drive sleep habits. Without sufficient sleep, our bodies are not able to heal or recharge themselves as designed. Sleep deprivation causes a drop in the hormone, leptin, which controls how much we eat and tells us when we are full. The reduction of leptin causes us to crave carbohydrates even when we have had enough calories; therefore, achieving an ideal, healthy weight is much more difficult. When we don't get enough sleep, our bodies also produce less growth hormone, which controls our body's ratio of muscle to fat.
Good immune function requires that the parasympathetic nervous system is in control, which assumes control during periods of rest, relaxation, visualization, sleep, and prayer. During the deepest levels of sleep, potent immune-enhancing compounds are released and many immune functions are greatly increased. Staying relaxed and calm during our waking hours can balance out the negative effects exerted by the sympathetic nervous system. When we wake rested, we are better equipped to handle whatever stressors come our way. On average, seven to eight hours of sleep per night is recommended, with more required in winter, especially in the northern latitudes where cold and dark increase dramatically. Depending on age, activity level, and quality of sleep, these recommendations may vary.
For those who need a little help entering into a calming state, sleep pillows have been used for hundreds of years to aid in inducing restful sleep. Mix equal parts (1 part each, which equals about 1/2 ounce) of dried chamomile, dried hops, dried lavender, dried roses, and 1 or 2 drops of lavender oil, and stuff a small pillow or pouch with the mixture; or, purchase a ready-made equivalent mixture of potpourri. Tuck it into your pillowcase and relax with the pleasant aroma. Warm herbal teas, warm baths, peaceful walks, and loving relationships go a long way toward producing a restful mind and a good night's sleep. Creating a quiet, peaceful environment at least one hour before heading to bed, by turning off the TV, computer, stereo, and cell phone will allow sleepiness to overshadow an overactive mind. The healing process flourishes during a restful night's sleep.
Nutrition plays a major role in quality sleep. Tryptophan, found in turkey, milk, eggs, some nuts and seeds, and other animal and dairy foods, is an essential amino acid that is the precursor for a vital neurotransmitter, serotonin, which directly influences our mood and sleep. Vitamin B6, vitamin C, folic acid, and magnesium are needed to metabolize tryptophan. Adequate levels of tryptophan when adequately metabolized into serotonin may prevent and reverse insomnia. According to the NIH (National Institute of Health), more than 50 million Americans suffer from insomnia, and according to the CDC (Center for Disease Control), there may be over two million Americans suffering from chronic fatigue syndrome (many go undiagnosed). If adequate nutrition, a healthy lifestyle, and a relaxed mind and environment do not increase the quality of sleep or remedy insomnia, there is a greater depth of exploration required.
We all lack a good night's sleep occasionally, but if you are consistently waking up as tired as you were when you went to bed, it's time to fight back. Stay tuned for Part 2 of "Wake Up!" - Chronic Fatigue Syndrome (CFS) will be explored in depth, and like other chronic diseases, can be improved and/or overcome through nutrition and lifestyle choices! You can have victory over fatigue and celebrate each new morning again as a bright-eyed, energetic, alert, and happy individual full of life and vitality!
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