The power of sleep

Sleep...we are all guilty at some point in our lives in underestimating the power of sleep and it's relevance to improved health and well being.  I have always been a terrible sleeper, my mind does not want to shut down so I have a tough time falling asleep and it seems any little noise or movement wakes me up. 

Maintaining a regular sleep schedule is just as important to our health as eating healthy and exercising.  On average a good schedule is 7-9 hours with regular sleep & wake times.  Sleep deprived individuals tend to consume more calories than a good sleeper leading to weight gain.  A good sleep can improve concentration and productivity.  For all those athletes out there a good sleep can improve athletic performance, let's face it secretly we all think we're athletes.  Sleeping less than 7-8 hours per night is linked to increased risk of heart attack and stroke. Poor sleep is linked to depression and reduce social skills and emotional expressions. Lastly a good sleep schedule can improve immune function and right now we really need strong immune systems. 

You can find many types of aids to help improve you sleep, below are just a few...

    Meditation apps like Calm and Headspace, now offer bedtime stories for adults and children that are about 30 minutes in length and they do work.  The stories give your mind something to hold your attention in a peaceful way presented in a calm soothing voice.

    These same apps also offer bedtime meditation sessions which help to quiet your mind, reduce anxiety and bring on relaxation.  There is a subscription rate for the above apps but you can find sleep stories free on YouTube.

    There has recently been a lot of information about the use of weighted blankets for improved sleep and reduced anxiety.  I first started hearing about weighted blankets or weighted vests used for children with ADHD or Autism.  Studies have shown that deep touch pressure provides a calming effect for anxiety, ADHD, Autism.  This same calming effect supports improved sleep, so why not make a blanket and market to the masses.  

    I have been reading reviews on a variety of weighted blankets over the past year and if not for the cost would have made the purchase sooner. I took the step and ordered my weighted blanket (15 lb.) and I have used it for one week.  The blanket is heavy but once you are situated in bed under the blanket you really do not notice it's weight until you lift the blanket to get out of bed.  The brand blanket I purchased is considered a napper so it is really intended for one person but I have placed it across my bed to cover both my husband's and my torso. Not sure if this lessens the efficacy but at this time I can tell you it does help me fall asleep easier.

    A few easy adjustments to prepare you for a good nights sleep. Log off your devices about 1-2 hours before going to bed. Skip the late night television try listening to music or audio books. Limit caffeine and nicotine, these are stimulants. Avoid big meals, alcohol, refrain from consuming too many liquids and cut back on sugary foods before bed. Take time to unwind, we overstimulate our minds all day, adjust how frequently you are checking your phone, email and social media. Stay off your phone or social media 1-2 hours before bed.  Don't worry it will be there tomorrow.

With all this said if we just follow a quote from Benjamin Franklin 'early to be, early to rise, makes a man healthy, wealthy and wise.'

Lie back, close  your eyes and RELAX

Sincerely Rickie 💤🛌😴