Posts Tagged ‘sleep’

Exercising Yourself to Sleep…

Posted: December 16, 2011 by williampower in Behavior Modification, Exercise
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What often gets overlooked is the fact that the amount of physical exercise exerted during a days time directly influences the quality of sleep you experience at night. The more active you are during the day the more relaxed you typically are at night and the more likely you are to fall asleep faster. The transitions between sleep cycles are also expedited when one participates in exercise regularly. Exercise is also known to reduce the incidence of stress which is a known impedance to falling asleep in a timely manner. By being consistent with your exercise regimen, you may find it easier to deal with your stress and in turn have less obstacles in the way of falling asleep. Just a reminder however, this physical activity should not take place 3 to 4 hours before bed due to the fact that exercise (when done right) puts your body in an excited state for a few hours after the workout is done. During this excitement phase it is usually difficult to fall asleep. This is why the ideal time to work out is in the morning, afternoon or early evening. The ideal timetable for the average person is 3 to 4x a week for a period of about 45 minutes in succession. These minutes can be broken up into periods of no less than 10 minutes but exercise done in succession yields the best results. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator or park your car around the corner and walk that extra block or two to get to your destination. There are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life with plenty of sleep.

How To Get That Sleep For Cheap…

Posted: September 22, 2011 by williampower in Behavior Modification
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Sleeping is a natural state of reduced or absent consciousness where most sensory activity and nearly all voluntary muscle activity is inactive. Sleep is also a hyper anabolic state where the growing and rejuvenating of the body take precedence. Sleeping is regulated by your “circadian clock” which is governed by a “circadian rhythm”, a time frame that encompasses about 24 hrs. worth of biological, physiological, and psychological processes that reoccur daily. The amount of sleep recommended for each person is based on their circadian rhythm and their age. On average:

Age and condition Average amount of sleep per day
Newborn up to 18 hours
1–12 months 14–18 hours
1–3 years 12–15 hours
3–5 years 11–13 hours
5–12 years 9–11 hours
Adolescents 9–10 hours
Adults, including elderly 7–8 hours
Pregnant women 8(+) hours

“Sleep offset” or awakening is also controlled by your circadian rhythm which is adaptable; this is why some people who often rise early sometimes end up awakening on a off day around the time they normally get up, even when relatively sleep deprived.

Even with our circadian clock regulating our sleep patterns however, we’ve all come across nights where something has kept you from a restful slumber. That’s natural since external factors do affect our sleeping patterns. For those of you that have a more consistent problem, there are some techniques that may help to settle you down and improve your sleeping patterns and quality of sleep. For a better night’s sleep, try incorporating these sleeping tips and making them a part of your daily routine:

Go to bed and wake up at the same time, even on weekends. It becomes easier to fall asleep at night when you schedule a consistent sleep-wake cycle. As this is one of the most important sleep tips, always ensure a regular sleep and wake cycle.

Exercise regularly. Regular physical exercise during the day will help you fall asleep faster and realize a more restful sleep.

Start a relaxing bedtime routine. Ease the transition between wakefulness and sleepiness through relaxing activities such as reading a book, listening to soothing music or taking a hot bath. Perform the same routine each night to signal your body when it is time to wind down.

Go to bed when tired. Forcing yourself to sleep will only create stress. If you can’t fall asleep within 15 to 20 minutes, get out of bed and do something sedentary until tired.

Avoid eating or drinking large amounts before bed. Eating before bed could result in heartburn, which can disrupt your sleep. Drinking before bed could also cause you to get up frequently throughout the night to use the bathroom. Eat a light dinner at least two hours before bed.

Limit daytime sleep to a half-hour. Prolonged daytime naps can steal hours from your overnight rest. Avoid taking naps longer than 30 minutes during the day.

Set up a conducive sleeping environment. Bedrooms that are cool, dark, quiet and comfortable are best for quality sleep.

Avoid stimulants in the evening. Caffeine, nicotine and alcohol can all keep you awake at night.

(Ref.) – American Board of Sleep Medicine

The position in which you sleep also plays a vital role in how fast you fall asleep, the quality of sleep, and the effects of the sleep thereafter. Typically, the best sleep positions are:

Lying on your back. This position is good for preventing neck and back pain, reducing acid reflux, minimizing wrinkles and maintaining perky breasts (in women). Sleeping on your back allows for the spine and neck to maintain a neutral position preventing any extra curves in your back (causing soreness, aches and pains from overworked, overstretched, or tweaked back muscles). This also eliminates acid reflux because the esophagus rests above the stomach, preventing acid and food from coming back up. In addition, the fact that your facing upwards means nothing is against your face for hours at a time preventing wrinkle formation. For women, your breasts are supported when lying on your back preventing eventual sagginess. The only bad thing is lying on your back can increase the likelihood of snoring or exacerbate any snoring issues you already have.

*Lying on your stomach when sleeping is the worst position specifically for the opposite of all the reasons lying on your back is beneficial.

Sleeping on your side. This position is good because it prevents neck and back pain, eases snoring, reduces acid reflux and improves blood flow in pregnant women. However, for women, years of sleeping with a pillow contouring one side of your face can eventually lead to wrinkles earlier in life. Also, it can lead to saggy breasts over time because when lying on your side your breasts aren’t supported leading to stretched ligaments under the mammory tissue.

These are just a few recommended tips to help you fall into a deeper sleep faster. If you have serious sleep issues that persist for days or weeks at a time, you should see a physician immediately since sleep deprivation can have very dangerous side effects.