The theme of the day for the Dr. Oz Show was SLEEP. Dr. Oz’s suggestions are a good start, however, there are a few more things to consider. On the one hand, my grandmother. When she was a child, at bedtime, my grandmother would send me to bed and gently remind me why sleep is so important. She said “you need sleep to grow up to be a big, healthy, beautiful, strong girl.” Granny directly implied that if she didn’t get much sleep, then she wouldn’t grow up for me and, if she did, she certainly wouldn’t be beautiful. There was no room for discussion. How could my grandmother be wrong? She was the voice of the expert, at least to me she was.
Now (40 years later) with modern science on our side; I see that my grandmother was right, at least about the dream. Medical experts agree that those who sleep less than 5 hours have a higher risk of heart disease (stroke, heart attack), mood disorders (depression, anxiety), diabetes, and decreased immunity (autoimmune diseases, allergies , colds, flu) . Guess what? Sleep is also a beauty treatment. Lack of sleep causes an increase in signs of premature aging, such as weight gain, wrinkles (oxidative stress), and fatigue.
Ayurvedic practitioners have long taught that the longer we sleep before midnight, the more restful the sleep. We are instructed to go to sleep before 10 p.m. and wake up before 6 a.m. Why? body rhythms. The rhythm of our body has cycles of sleep and wakefulness. Have you noticed that you feel sleepy some parts of the day and more awake during other parts of the day? You may have experienced the 3 pm slump. This is the rhythm of our body. If you want to wake up and fall asleep more easily, try getting up before 6 am and going to bed before 10 pm See how you feel. And that slump at 3 in the afternoon? Try a quick 15 minute nap instead of caffeine. You will certainly feel more refreshed and be more productive.
Have you ever heard “she sleeps like a baby” as a description of a good night’s sleep? Babies wake up every 2 hours and then go back to sleep. Hmm, why would we expect anything different for ourselves? It is normal for sleep to be in cycles of 2 hours. We drift in and out of deep sleep and light sleep all night
During light sleep, if you hear a noise, see a light, look at the clock, or experience other distractions, you’ll wake up. To avoid waking up completely, wear a sleep mask to keep your eyes closed and earplugs to block out noise. As cute as that pet you have, keep it out of your bed. You will both sleep better. If you wake up thirsty or hungry, keep a light snack and water by your bed. Use a nightlight with a blue bulb if you get out of bed.
The effects of food also sleep. The more whole foods you eat, the better you’ll sleep. The foods that should be eaten more to rest better are soy products (soy milk, tofu, soy), whole grains (rice, pasta, breads), beans, hummus, lentils, dried fruits and eggs. Herbal teas are nice, chamomile tea will help you rest if you drink it just before bed. Foods that can keep you awake or disrupt your sleep include all forms of caffeine, sweets (sugar), and starchy vegetables eaten close to bedtime.
There are also herbs, vitamins, and minerals that you can add to your sleep regimen. For that advice, you will need a health coach, your doctor, or a medical profession.
I agree with Dr. Oz’s 8 tips on sleep hygiene:
1. Obey the 15-minute rule: If you’re not asleep, get up
2. Reserve the bed only for sleep and sex
3. Wake up at the same time every day
4. Make the environment conducive to sleep
5. Switch off – do a ritual before bed
6. Put your head at rest – avoid exercise
7. Stay away from sleep stealers like alcohol and caffeine close to bedtime
8. Get help from a medical professional, doctor, or health coach if you need it.
Remember that your health is your responsibility. After all, if you don’t take care of yourself, who will?
As Grandma always said before I went to sleep at night, sleep well!