Sleep

No one can underestimate the need for sleep – it is one of the most crucial factors in human health. Sleep deprivation can kill you – it is that important. A good night’s sleep is life-changing. You think more clearly and have more energy, not to mention what goes on at a molecular level. Not only does deep sleep trigger the body to release hormones that promote healthy growth in children and teens, but this hormone also boosts muscle mass and helps repair cells and tissues in adults.

As important as sleep is, people of all ages have sleep issues, but not more evident than in older adults. As people age, they tend to have a more difficult time falling asleep and more trouble staying asleep than when they were younger. It is a common misconception that sleep needs decline with age – sleep needs remain constant throughout life.

This pressure of having to get a good night’s sleep can make falling asleep challenging. Something so natural as giving way to your body’s fatigue from the day turns into a stressful struggle as our thoughts move to an almost panicked state with the need to fall asleep. We toss and turn as we think of what we have to do the next day and how our sleep deprivation will ruin it. Not to mention the awful feeling of being so tired at work that you cannot keep your eyes open. These thoughts go on until the point of absolute frustration, which prevents sleep from happening altogether.

I stopped fighting this pressure to fall asleep awhile ago as this very pressure kept me from getting those ZZZZ’s. I decided to get pissed off at my brain for driving the body bus – if sleep eludes me, I don’t beat myself up for it. I stopped focusing on trying to fall asleep; instead, to focus on relaxing. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can ease your sleep.

There are recommendations from sleep experts that help me fall asleep, and I am an avid practitioner. Here are a few of the recommendations that I follow:

Sleep with a weighted blanket: I inadvertently learned about weighted blankets one night as I struggled to fall asleep. It was close to 2 am, and I was in a full-blown panic state. The next day’s thoughts about how tired I was going to be made me even more stressed. My husband cradled my body next to his and wrapped his arms around me, and it felt like a dog must feel when they wear those thunder shirts – my husband was my thunder shirt! In mentioning this to a friend, she said that weighted blankets were the very thing. Weighted blankets were initially used for the treatment of children with severe anxiety, autism, and post-traumatic stress disorder (PTSD). Doctors discovered that weight could be calming and created a heavy blanket for the whole body, which distributes weight evenly. I cannot recommend these blankets enough. Below is a guide for purchasing:

You	Blanket
65-129 lbs	10 lbs
130-199 lbs	15 lbs
200 lbs	20 lbs

Reserve Your Bed for Sleep and Sex Only:  Hanging out in bed on a rainy day or doing all kinds of activities in your bed (especially if it’s comfortable) may cause bedtime problems. You want a strong mental association between your bed and sleep, so be mindful of keeping activities in your bed limited strictly to sleep and sex.

Cultivate an Environment for Sleeping: Rid yourself of screens when going to bed – no phone, no TV. Exposure to light makes it difficult to sleep. Create a dark and quiet environment and one that is cool. I run cold but started sleeping with the window open (just a crack), and it has made all the difference. The cold air, especially in wintertime, creates an environment where you want to crawl under the covers and nestle in. 

Have a Sleep Routine: Going to bed around the same time each night is healthy. The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day – even on the weekends (if you can). Consistency with a sleep routine reinforces your body’s sleep-wake cycle.

Treat Yourself: Wait – what? Treat yourself in your sleep? I have several little routines that make going to bed rather joyous. I run a diffuser every night using my favorite essential oils – lavender and peppermint are my go to’s. I also rub a bit of the oil on my chest, and it smells so good. A diffuser is a device that spreads something over a wide area. Using a diffuser for essential oils takes the pleasant smelling, therapeutic essential oils, and spreads (diffuses) them throughout your home or workplace. If you live in a dry climate, run a humidifier while sleeping. Your skin will thank you, and you don’t lay there in bed feeling itchy.

I also treated myself by downloading a “nature sounds” app. There are numerous sounds to fall asleep to – rain, thunder and rain, pleasant beach, waterfall, bird trills, rain forest, and oh so many more! I look forward to selecting just that particular sound that transforms me into a happy place, and getting caught up in that just perfect sound is a sure-fire way to get adequate rest. You can also set a timer with the app to shut it off at a particular time.

My husband calls our bedroom the “Zen Den” due to these items listed above, and that makes me happy. The bedroom should be your reprieve when you treat yourself, your body, and your mind to ensure ultimate success during your waking hours and throughout your life.

Sleep is the best meditation
Dalai Lama