10 Steps To Help You Get A Great Night's Sleep
How did you sleep last night?
I had a great night's sleep, but when I woke up I thought what a
powerful effect a great night's sleep has on your metabolism,
and I wanted to share with you some ideas about how to get a
better night's sleep.
Now my idea of a great night's sleep is one in which you sleep
soundly and wake fully refreshed and full of energy. During a
great night's sleep you rarely, if ever, think about your
troubles, you never think about the news, and you usually fall
asleep within 10 minutes of your head hitting the pillow (with
positive thoughts in your mind).
Also, a key factor in determining if you had a great night's
sleep is if you dream 'positive' or 'fun' dreams. Because if
your night is full of 'bad' or 'stressful' dreams then you're
most certainly tossing and turning throughout the night and NOT
getting a "restful" sleep.
Why is it so important to get quality sleep each and every
night? Your body and your mind break down and get worn out from
stress during the day.
The only time that your body and your mind repair themselves and
rejuvenate is when you're sleeping. But it's important to note
here that "restful" sleep is the key. Tossing and turning all
night or waking up every few hours is not considered restful
sleep.
I recently read an article that made it to my research center
that stated the facts about how snoring effects your sleep and
your health. People who snore tend to disrupt their sleep, on
average, 300 times each night - now that's not a restful night's
sleep!
Now think about it this way for a moment - if you've been under
stress lately, or if you're mattress sucks, or if you just plain
haven't been able to sleep well for the past few weeks (or
months), then you haven't given your brain or your body the time
it needs to repair itself.
So you actually start each and every day a little bit less
focused and less metabolically healthy than the previous day.
Don't try to catch up on your sleep. People tell me all the time
that they know that they don't get enough sleep during the week
- but they "catch up" on the weekends. Let me put an end to that
myth right now. That does not work!!! Your body and your mind
need a regular sleeping pattern to repair and rejuvenate -
without it you're actually deteriorating yourself rather than
re-energizing yourself.
So what's considered enough sleep?
Generally speaking, everyone should strive to get 8 hours of
restful sleep. Now if you eat a very healthy diet and exercise
properly, and give yourself a few mental breaks during the day,
and if you sleep like a baby and awaken fully refreshed every
day, then you might be the type of person who can get away with
less sleep, maybe 6 hours each night.
On the other hand, if you experience extraordinary amounts of
stress each day (mental or physical), then you'll need more than
8 hours. A marathon runner for example, tends to put his/her
body through a lot of stress each day - that person needs more
than just 8 hours because their body needs more repair time than
normal. The same holds true for the person going through massive
mental stress as well.
So what can you do to help facilitate a better night's sleep for
yourself and those around you?
10 Steps To Help You Get A Great Night's Sleep:
1. Make a list of what you need to do the next day, write it all
down and keep that paper and pen near your bedside in case you
think of anything else you need to do. When you write things
down you're giving your brain the signal that it no longer needs
to think about those tasks.
2. Don't watch television or listen to the radio (especially the
news) before retiring for the night - and certainly do not fall
asleep with the TV or radio on.
3. Read some inspirational or self-growth material for at least
30 minutes prior to bed. Your goal is to fill your mind with
inspirational thoughts before falling asleep so that the last
thoughts you have before drifting off are uplifting thoughts -
as opposed to the stressful thoughts that most people fall
asleep thinking about.
4. Make sure the room that you're sleeping in is as dark as
possible - the body is made to sleep when it's dark out - the
darker the room the more potential for a deep sleep.
5. Make the room as silent as possible - turn off all electric
devices and ask others in the house to be as quiet as they can
be.
6. Don't eat for at least 3 hours before going to bed. When
there's undigested food in the stomach, your body is forced to
focus on digesting that food rather than being focused on
repairing your body and mind - which is what sleep is all about!
The body was designed to digest food best while moving - not
while laying down.
7. Try to go to bed at approximately 10:00 pm and awake at
approximately 6:00 am. In Ayurvedic medicine it's believed that
there are cycles that are the most conducive for certain
activities. Going to bed at 10:00 pm and arising at 6:00 am
appears to allow the body to rest the deepest, rejuvenate the
most, and give the person the most energy throughout the day.
8. Don't take drugs or vitamins/herbs that are supposed to help
you sleep (unless required by your physician). Most of these
artificial sleeping aids do nothing more than deaden your senses
- the goal of 'sleep' is to give your body the time and means to
repair itself and prepare for the coming day. When you drug
yourself to sleep, every system in your body is slowed down,
including all those systems that are responsible for repairing
you.
9. Make sure that there's a fresh air supply in the room. The
air indoors is said to be some of the most toxic air around.
When you sleep, you're only able to breath in the air that
surrounds you in your enclosed bedroom. Try opening a window (if
it's cold outside then just open the window a crack). The fresh
air that comes in while you sleep will help your body repair
itself because you'll have access to cleaner, more oxygenated
air.
10. During the day, do 60 minutes of mild exercise. If you don't
have time to do 60 minutes in a row, then break it up into 2 -
30 minute sessions, or 3 - 20 minute session, or 6 -10 minute
sessions --- just get a full 60 minutes in. The best exercise
when talking about general health and preparing your body for a
great night's sleep is walking.
I wish you the best night's sleep tonight and every night from
this day on.
About the author:
Christopher Guerriero, is the founder of the National Metabolic
& Longevity Research Center and a best-selling author, speaker,
and coach to millions. He is creator of the award-winning
'Maximize Your Metabolism' system. To learn more about this
step-by-step program, and to sign up for FREE how-to articles
and FREE teleseminars, visit:
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