Rest and Relaxation

The Restorative Nature of Rest

Although rest is not often thought of as an "activity", it really can be defined that way. Sleeping is the activity most commonly associated with rest. Most people think of sleeping as a period of down time when the body does nothing, and while it's true that many of the body's processes slow down, it's also true that sleeping is a time of intense activity. It's a time when the body is busy at work restoring and refortifying itself at a cellular level for the next day's events. There's also a mental component to sleeping, not completely understood yet, whereby events of the day are ordered and processed. It takes anywhere from 7 to 9 hours and sometimes more for the body to recuperate from the previous day's activities. Getting enough sleep is vital to a healthy immune system. People who get adequate sleep are less prone to illness. Chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease and infections. Lack of sleep is also associated with concentration and memory problems. If you develop a pattern of depriving yourself of the proper amount of sleep each night, you're denying your body the opportunity to heal and repair itself and that can lead to disastrous consequences.

If you've had enough sleep at night then you should be alert and awake throughout the day. If you feel tired during the day, fall asleep within 5 minutes of laying down or find yourself nodding off during the day, it's likely that you're not getting enough sleep or not getting enough quality sleep at night. Of course, there may be other explanations as well. It would be wise to consult a physician if these symptoms persist over time.

There are also many types of sleep disorders that can affect your sleep. The two most common sleep disorders are insomnia and sleep apnea. Less common sleep disorders include narcolepsy and restless leg syndrome (RLS). These disorders can be caused by health conditions, medications, anxiety and other factors. Narcolepsy is a rare disease that affects between 25 and 50 people per 100,000 people. RLS is more common. However, several clinical conditions are associated with RLS, such as iron deficiency, chronic kidney diseases, pregnancy, polyneuropathy, type 2 diabetes mellitus and multiple sclerosis. Many sleep disorders can be treated through a combination of changing your sleep habits and medications. Sleep apnea generally requires treatment with positive airway pressure. Many people over 65 have trouble sleeping because of health conditions. So, it's important to consult a physician if you suspect that your inability to get a good night's sleep is due to medical factors.

Tips for a Healthier Night's Sleep

Eat Early - Meals should be finished at least 3 hours before going to bed. Undigested food in the stomach will interfere with your ability to fall asleep.

Avoid Sweets at Night - Sugar foods will produce a surge of energy which in turn could disrupt your ability to go to asleep.

Avoid Stimulants - Caffeinated drinks and alcoholic beverages can make it harder for you to fall asleep. Try to avoid these drinks up to 6 hours before going to bed. Also, keep in mind that colas and chocolate drinks are caffeinated.

Avoid Worry and Stress - It's not uncommon to lose sleep over events that happened during the day or that will happen the next day. If you find yourself replaying the day's events or anticipating the next days events, try asking yourself how your worrying can improve, fix or change the situation you're worrying about. You can also try some relaxation techniques

Get out of Bed - If you do find yourself unable to sleep because you can't get your mind quieted down 15 to 20 minutes after going to bed then get out of bed. Do something that will help you refocus your thoughts; read a book, play a game on the computer, fold clothes, iron.

Exercise Regularly - A regular exercise routine will help with sleeping. However, don't exercise just before going to bed as it can interfere with your ability to go to sleep.

Ensure That Your Sleep Environment is Comfortable - Your sleep environment should be dark, well ventilated, quiet and at a comfortable temperature. Pillows should not put undue strain on the neck. Mattresses should not be too soft or saggy.

Put Routine in Your Sleep Schedule - Go to bed and wake up at the same time each day, including weekends. Doing so will help synchronize your sleep schedule with your body clock. Also, set a "getting ready for bed" routine. Try to do the same things each night before going to bed. This will aid in alerting the body that it's time to start winding down.

Your Bedroom is for Sleeping - There are only two activities that you should be doing in your bedroom, sleeping or sex. Don't use your bed to read in or watch TV from. Don't even talk on the phone while in bed. Also, keep the computer out of the bedroom. You want to get in the habit of thinking of your bedroom as a place for sleeping and nothing else.

Use Prescription Sleep Aids as a Last Resort - Sometimes prescribed drugs are necessary to help with sleeping. However, these drugs are often overused and can be VERY expensive. There are many alternatives to bringing on sleep. For example, Melatrol is a natural sleep aid that helps you get to sleep and stay asleep without the mind numbing after-affects of prescription drugs. If you do use prescription medication for sleep, try to keep the period of use brief and wean yourself off of them as soon as you can. They do NOT induce NORMAL sleep and are habit forming.

Follow the link below for an example of how to change your sleeping habits using the concepts outlined in the three-step change process.

Developing Healthy Sleep Habits

This sample plan shows you how to use the three-step change process of Awareness, Skills and Motivation, described in detail at the beginning of this website, to develop healthy sleep habits.