1. The Benefits of Sleep
Sleep, as Shakespeare says, is "the chief nourisher in life's feast." Sleep allows us to recuperate energy, restore our nerves and repair broken tissues. During sleep our cells and tissues become less active and production of toxic waste is reduced. When we sleep, most of our functions carry on at lower levels than when we are awake. Our body heat falls to 10 to 15 percent below its normal level, and the heart rate and blood pressure lowers, providing our internal mechanisms with needed rest. In sleep our minds release from the pressures of the day, allowing tensions to dissolve.
2. How to Prepare for a Good Night's Sleep
Everyone requires different amount of sleep, with the average ranging from six to nine hours per night. To prepare for a good night's sleep, it is important to create rituals that calm the body and mind. Meditation, deep breathing and calming teas such as valerian root or chamomile can help make the transition from wakefulness to rest. Create a sleeping area that is quiet and well ventilated with a temperature that is comfortable. Wear loose fitting bed clothes for comfort and make sure to have a supportive mattress and a pillow that is not too high.
3. What to Avoid When Going to Sleep
You should enter sleep gently. Try to avoid arguments, loud music, violent images or anything that creates anxiety or fear before going to bed. Stimulation caused by artificial light such as television or computers should be avoided. Try not to drink alcohol or smoke cigarettes before bedtime, and have your last meal and cup of coffee or tea at least three hours before retiring. If you can't fall asleep right away, stop trying. Get out of bed and do a light activity such as yoga, meditation or a short walk.
4. The Results of Sleep Deficiency
Lack of sleep affects the body just like stress does. When we don't get the required hours of rest, cortesol levels increase and glucose and insulin levels elevate. Lack of sleep compromises the nervous system which can cause shifts in moods, memory loss and irritably. When we suffer from sleep deficiency, our immune functions are lowered, making us susceptible to colds, infections and disease.
5. The Art of Resting
To sleep deeply requires healthy habits and balanced control of the mind. Eating fresh foods and engaging in physical exercise help to prepare the body and mind for a good night's sleep. The art of resting is also enhanced by napping, which is an ideal way to replenish the body. Find a comfortable, quiet place to lay down in shade or darkness with either soothing music or in silence. Cover yourself with a light blanket, breathe slowly and deeply to calm the mind, and drift off to one of nature's best and important remedies--sleep.
