Skip to main content

Optimizing Your Sleep Sanctuary


Optimizing Your Sleep Sanctuary

  1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock
  2.  Keep the temperature in your bedroom no higher than 70 degrees F. When you sleep, your body's internal temperature drops to the lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.
  3. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet.
  4. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. 
  5. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
  6. Get to bed as early as possible. Your adrenal system recharges between 11p.m. and 1.am. Also, your gallbladder dumps toxins during this same period. ?If you are awake, the toxins back up into your liver, which can disrupt your health.
  7. Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
  8. Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night. 
  9. Don't drink any fluids within 2 hours of going to bed. And go to the bathroom right before bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
 -By J. Mercola


For a great night's sleep, GET ADJUSTED!!! One of the 'side effects' of Chiropractic is great sleep!!!

Comments

Popular posts from this blog

DRUG THOTS

Antidepressant Use Rising Among Kids A November 18, 2004 Reuters News story with the above headline starts off by noting that according to a new study doctors are prescribing more antidepressants for children and adolescents although there is little evidence about their safety or efficacy in youngsters.   Dr. Ian Wong of the Centre for Pediatric Pharmacy Research at the University of London was one of the several researchers who conducted the study. They compared prescribing trends in Britain, France, Germany, Spain, Canada, the United States, Argentina, Brazil and Mexico by using information from an international database that contains a representative sample of medical practitioners in each country. Dr. Wong noted that Britain had the highest rate of increase with 68 percent while Germany. with thirteen percent, had the lowest. He commented, "The number of prescriptions in different countries for children with mental illness is increasing." Dr. Wong did note tha...

FREEDOM- CHIROPRACTIC STYLE

Freedom is a very powerful word. Freedom is the ability to exercise choice. Freedom is also the capacity to engage in certain actions without interference, The concept and principles of freedom are enormous; countries have been founded on it, societies run by it and wars have been fought over it. Chiropractic care shares many similarities with the definitions that are mentioned above because it offers freedom for people who choose to use it. Most people think of chiropractic care as a natural treatment of an ache or an injury, the freedom from pain. This can be valuable to the person suffering from discomfort. It alows them to resume their normal activities, return to work or sleep through the night. They can do their homework, earn the money they need to support their family or have energy throughout the day when the pain is no longer there, normal routines return. People who chose regular chiropractic care enjoy freedom of  movement. Their spines and nervous systems becom...

Take A Deep Breath

Want to boost your health? Here's a simple solution: Take a breath. Your lungs are larger at the bottom than the top, but most Americans are "top breathers." We live in a shallow breaths common to the sick and sleeping.   Learn to breathe from the gut. You know you are breathing correctly--from your diaphragm-- if you see your stomach move in and out. if the only thing that moves or expands is your chest, then you are still taking only shallow breaths.   Deep breathing literally massages and moves the soft internal organs inside your rib cage, allowing your lymphatic system to rid itself of collected toxins. Only deep breathing allows you to tap this bonus power in your lower lungs. Singers, stage performers, broadcast announcers, and professional athletes pay great sums to voice and dialogue coaches to learn how to breathe and project through diaphragm breathing. With some practice, you too can take advantage of your lungs' full power.   Breathing lesson...