Rose of Sharon Jewelry

Adequate sleep is a life supporting necessity.  Once upon a time, I wrote a booklet on sleep. Here’s 10 tips to help you improve your sleep.

1. Unplug yourself at least 30 minutes before going to bed. New research shows that electronics (computer, video games, PDAs, smart phones and TV) stimulate a part of the brain that needs to be “calm” for optimum sleep.
2. Sit in silence for 15 minutes. Breathe deeply through your nose and slowly through your mouth. Concentrate on your breathing
3. Find a comfortable set of earplugs. These will muffle unwanted noises (including a partner’s snoring) without eliminating important sounds. Our cave ancestors had to be on high alert against predators. Even seemingly insignificant sounds can be sensed while asleep. Give earplugs a try even if you believe your bedroom is quiet at night.
4. Keep it cool. Temperature plays an important role in sleeping, Your body automatically lowers your temperature during sleep to an optimal state. A moderately cool room is best. During menopause, you may need to keep the room even cooler to offset hot flashes.
5. Lean forward when urinating to completely empty the bladder. This will help minimize nightly trips to the bathroom.
6. Wear socks to bed. Studies have shown that warm feet contribute to sound sleep by reducing night awakenings.
7. Apply fragrance at bedtime. Aromatherapy relaxation principles can help you sleep better. Lighter natural fragrances such as lavender, vanilla and citrus are good choices but don’t over do it. You can also find linen sprays in special sleep formulas.
8. Don’t use alcohol as a sleep aid. You may fall asleep faster, but it won’t be restorative sleep.
9. Eliminate the distractions from your bedroom. When you see a stack of bills, unfolded laundry or other chores, your body automatically tenses up. The only items that surround you in your bedroom should be peaceful, beautiful and calming. Your bedroom should only be for sleeping and sex.
10. Talk to yourself out loud. Some brains disconnect better when thoughts are verbalized. Avoid negative self-talk and concentrate on encouraging yourself. Statements such as “I can change my life” or “I am going to breathe deeply and tell my boss the truth” are then “put to sleep.”

Most Americans are sleep deprived. A good night’s sleep is a critical for your health, productivity, memory and safety. You must make it a priority in your life.

The more time pressed you feel – the more you need optimum sleep. Often poor sleep is created by poor habits. New habits typically take 2 or 3 weeks to create so get started creating good sleep habits tonight!

If your DIY efforts aren’t effective, see your doctor for assistant. But remember that sleeping pills aren’t the only answer and often come with their own health risks. Good night!

May you find peace at night!

Naps aren’t only for kids. Power napping increases productivity, stores memories, stimulates creativity & improves your health. 

Just got up from a great nap! Naps are important in my life. I don’t nap often but when I do I want it to be worth the time I '”steal” from the workday.

One  Harvard study showed a 45-minute nap improved  learning and memory abilities. Another study of pilots showed that in-flight naps (while the co-pilot is flying the jet) increased alertness by 54% and productivity by 34%. A 60-minute nap (this is considered a very long nap for refreshing purposes) can have a positive effect for up to 10 hours afterwards.

Famous Nappers

Still not convinced napping is a good thing? Here are some famous nappers who discovered its power.

1. Albert Einstein
2. Leonardo Da Vinci
3. Thomas Edison
4. Eleanor Roosevelt
5. John F. Kennedy
6. Winston Churchill
7. Napoleon Bonaparte
8. John D. Rockefeller
9. Ronald Reagan
10. Dr. Andrew Weil

Napping 101

Almost 70% of all Americans are sleep-deprived. Napping can  be a great balance for this harmful lack of sleep. Remember napping is not being lazy.

1. Find a cool, quiet and dark spot where you’ll be undisturbed.
2. Try to lay down as it takes up to 50% longer to fall asleep upright. If you are sleeping upright (i.e. on a plane), use a travel neck pillow to keep your neck upright.
3. Wear ear plugs (you’ll still hear emergency situations) and a sleep mask (blocks out light).
4. Drink a cup of caffeinated coffee before you nap. It takes 20 – 30 minutes for the caffeine to kick in. You and your coffee will be alert at the same time!
5. Set an alarm clock so you don’t exceed the optimum 20 – 45 minutes.
6. Breathe slowly and deeply to calm yourself down and “push” away work or other stressful thoughts.
7. Test for your personal “optimum” nap time. Keep a journal on how long it took you to regain alertness, how long you felt refreshed and whether it disrupted evening sleep. In 20 minutes, you’ll have moved into Stage 2 of the sleep cycle so you’ll be more alert upon waking.
8. Find your best nap time. Most people find they are drowsy between 1 and 3 p.m. If you are naturally an early bird, your best nap time is usually 1 to 1:30 p.m. If you are a night owl, your best nap time is usually 2:30 to 3 p.m.  However, if I nap that late I’ wouldn’t go to bed until after 2 a.m. Your nap journal will help you  find the best time.
9. Don’t jump up immediately. Sit up slowly, take a moment to stretch, breathe deeply, drink a glass of water and get some fresh air and natural sunlight. This helps you avoid the groggy disorientation some people experience after napping.
10. Some people find soft music in the background helps.
11. Don’t try to force yourself to sleep. If your mind is clear from worries and stress, just enjoy the quiet time. If not, get up and use the time for a quiet activity like reading a book or soaking in the tub.
12. Don’t feel guilty about napping – you are in great company (see below).

Bonus Tips for Dads/Mom with Small Children

1. Use babies naptime to recharge yourself. Sleep deprivation is a way of life for new parents. Don’t use the time to catch up with the laundry – use it to make yourself a better parent with a nap.
2. Don’t nap together. While this may be a wonderful feeling, it can also be hazardous for babies and infants. Parents have been known to roll over and trap their child among fluffy blankets, pillows or sofa cushions and smother them.

Take a nap – you’ll be glad you did and so will your family!

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