A good night’s sleep is a period of profound rest that is essential for your physical and emotional well-being. Time spent sleeping is often the best way to recover from illness or cope with stress. When sleeping, your body will repair and regenerate itself, and your mind can resolve outstanding problems through dreams.
A good night’s sleep – What is Sleep?
Sleep is a naturally occurring state of unconsciousness, when the electrical activity of the brain is more rhythmical than when awake and reacts less to outside stimuli. There are two basic sleep states: deep sleep, known as non-REM (NREM) sleep, when the body repairs itself, interrupted by episodes of Rapid Eye Movement (REM) sleep, when most dreaming takes place.
Establishing a calming routine that helps you wind down and relax before bedtime will go a long way in helping you to get a good night’s sleep.
A good night’s sleep – How much Sleep?
The amount of sleep necessary to be fully rested varies for each individual, and it decreases with age. Most adults get by on 7-8 hours sleep, though some sleep experts claim we need more. The elderly can function on 5-6 hours a night.
Sleep Problems
Sleep is one of the first things to suffer when you are stressed, and that too little sleep will make you tired and irritable. A lack of sleep is itself a stress factor, and it is all too easy to become locked into a cycle of sleeplessness that is difficult to break. There are many different kinds of sleeplessness, including not being able to go to sleep, frequent waking, and waking too early in the morning.
A good night’s sleep – Sleep Enhancers
– Don’t go to bed hungry, but avoid large meals before bedtime.
– Bananas, milky drinks and wholemeal biscuits are calming foods and ideal for eating before you go to sleep.
– Caffeine, alcohol and nicotine all disturb sleep. Drink a cup of warm herbal tea before bedtime – chamomile is particularly effective.
– Drink something calming and tasty before you sleep.
Establishing a Routine
– Stop work at least an hour before bedtime to calm mental activity.
– A warm bath before bedtime will relax your muscles and soothe your body.
– Go to bed at the same time each night and get up at a regular time.
– Your bedroom needs to be a place for sleeping rather than an extension of your office or living room – keep it quiet and warn,
– If you really cannot sleep get up and go into another room and read a book or watch something light on television until you feel sleepy.
The Importance of Dreams
We all have dreams, although we may not remember them when we wake up. Dreaming is thought to act as a psychological safety valve, allowing us to work through problems, emotions, and anxieties so we can start afresh each day.