Sleep - Rest is the way our bodies RESTORE and HEAL
Although some people can survive on less and some people really do need more, the average 8-9 hours of uninterrupted sleep is essential to wellness.
Good sleep is all about HABITS – there are some things that will set you up for good rest:
Regular bedtime and wake time – sleeping when dark and waking when light allows the secretion of melatonin to encourage sleep and serotonin to support wakefulness. These natural brain hormones are supported by honoring natural circadian rhythms.
Dark, quiet room – darkened window, no lights (clock radio, electronics), no noise. Use eye mask and earplugs if necessary to create a sleeping environment. "White noise” such as a fan can help in creating a constant background noise. Music/TV is NOT white noise.
A warm bath before bed relaxes the muscles, washes away the cares of the day.
Quiet activity right before sleep – no TV or movies as these stimulate the brain waves and keep it active; reading a few pages in a “quiet” book (no murder mysteries!) helps to soften the focus and quiet the mind; a few minutes of meditation, connecting to your Source is also a great way to drift into restful sleep.
No liquids within 3 hours of bedtime – alcohol appears to help with sleep, but recent studies show that the second half of sleep time is greatly disturbed; other liquids too close to bedtime create the need to empty the bladder in the middle of the night – another disturbance to the second half of sleep time.
Calcium-magnesium supplements taken at bedtime can help to relax the muscles, and calcium is actually better absorbed during sleep. Be sure to use a “whole food” supplement and not calcium carbonate.
A 20-minute “power nap” during the day can also be restorative, especially during stressful times.
Rest is restorative and deep rest is deeply restorative.
Physical, mental, emotional injury is always helped by REST.