@Sleep Setting — ON

How to tune out the day for quality sleep.

“Sleep is the best mediation,” Dalai Lama.

The Centers of Disease Control and Prevention state that between, 50 and 70 million adults have a sleep or wakefulness disorder. They have indicated that this is so concerning, that it’s considered a strong public health problem. The insufficiency of quality sleep or lack of, has been linked to chronic diseases ranging from diabetes to depression, higher incidents of car crashes (nodding off at the wheel) and occupational errors.

According to most to sleep experts and Sleep Medicine at Harvard Medical School here are some tips:

1) Listen to your body. This is a personal time of day where you feel tired as if, your mind can’t take any more and physically you’re ready to sink into the bed. Note that time when you feel like that. According to the California College of Ayurveda, between 6 p.m. and 10 p.m. is ‘Kapha time’ which is when you feel a heaviness, a sluggishness and it’s natural to feel the need to wind down. This certain time is personal to you. Everyone is different with their zone-out timing. Nature slows down at this point too, birds begin to chirp less, and animals begin searching for a place to sleep. It’s a natural wind-down time frame.

2) Design your own Ritual. If you go to bed later than 10 p.m., move the time earlier by increments of 15 minutes a week. Eating a lighter meal (avoiding sugary and fatty foods) for at least two hours before bedtime helps considerably. Create a chill-down ritual, weather you take a warm bath with essential oils such as lavender, chamomile or do a few yoga poses, herbal tea or warm milk, whatever you feel would be a nice touch to your chill zone ritual, figure it out, design it and do that daily.

3) Nature it. Any form of being outside, walking, biking, and hiking are all forms of connecting with nature. Stop and observe, get your mind out of any distraction and go from non-active/sedentary to active and moving. Outdoor light is natural light. Artificial light throws off the body’s circadian biological clock which regulates sleepiness and wakefulness throughout the day. Some studies have indicated that the blue lights on tech screens can have a negative impact on our eyes, there are some apps help that filter out the blue light from the screen over the course of the day.

4) Meditation. Legs crossed, and spending 2–5 minutes in silence, think of thoughts of gratitude and the feelings of contentment will come forth and calm your mind considerably. Deep breathing a few times from your lower abdomen will help considerably to de-stress and release. There are some apps for mediation that are great to begin with.

Sleep is vital for several health reasons. We all need to have an adequate amount, in order to be healthy and aware. Creating a daily, essential ritual at a certain time, will create a habit which ensures quality sleep. It’s almost a ‘reset’ button telling your brain to prepare and shut down for rest.

Source:

https://www.cdc.gov/features/dssleep/

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

http://www.ayurvedacollege.com/blog/ayurveda-and-cycles-time-how-doshas-rule-day

http://www.allaboutvision.com/cvs/blue-light.htm

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