Getting a good night's rest.

This post is part of series that I will focus on this week. This is an issue that I and some of my clients have struggled with. I have started to change my thinking about getting a good night's rest and how to actually accomplish it. Enjoy the journey and happy reading! - Nathalie (LMT)

" A ruffled mind makes a restless pillow." - Charolette Bonte

Do you want to be productive, mentally sharp, emotionally balanced and full of energy all day long? The way you feel during your waking hours hinges on how well you sleep at night.

The cure to sleep difficulties and daytime fatigue can often be found in your daily routine. Your sleep schedule, bedtime habits, and day to day lifestyle choices make an enormous difference in the quality of your nightly rest. The following sleep tips will help you optimize your nightly rest, minimize insomnia and lay the foundation for all day energy.

Good sleep strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night's sleep.

The key is to experiment. What works for some might not work as well as for others. It's important to find the sleep strategies that work best for you. The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements slightly vary from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

Getting back in sync with your body's natural sleep -wake cycle - your circadian rhythm- is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is extremely important.

Creating an ideal sleeping area:

Slipping into sleep when you need to is made much easier by changing the way you use your bedroom. The way you utilize your bedroom can have a profound effect on well you get a good night's rest. Your bedroom should be your sanctuary - a calm and relaxing place that is your personal space to be yourself. If your bedroom is a place to entertain, to study, to work or to eat, it will be psychologically difficult to switch off at bedtime. If this is the case, you will need to train your body to associate your bed with sleep. Get into bed ONLY when you are really tired and on the verge of falling asleep. If you feel like reading or watching TV, relax in a chair or even on cushions on the floor rather than sitting on your bed. Make a change like this will help you transform your thinking about your bedroom and will help you develop a habit of drifting off to sleep easily.

Discovering your optimal sleep schedule:

Find a period of time ( a week or two should do) when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you're sleep deprived, it may take a few weeks to fully recover. But as you go to bed and get up at the same time, you'll eventually land on the natural sleep schedule that works best for you.

Tips for a perfect setting for sleep:

1. 
   
   Keep it dark. People associate light with daytime and being active. If you feel that light is disturbing your sleep, use heavy curtains to keep your room dark or even try using an eye mask.


2. 
   
   Reclaim your bed. Try to separate your bed from other areas of your room if you have to use it for a multi use. Use a screen, thin curtain or chairs to section the room.


3. 
   
   The right mattress. An uncomfortable mattress or pillow can lead to back pain and a bad night's sleep. Mattresses and pillows should be replaced once the support in them is gone.


4. 
   
   Block out the world. Light is not the only form of distraction from the outside world. Traffic noise can be a great disturbance, but you can dampen the sound with heavy blinds or curtains.


5. 
   
   Turn off your TV! Don't watch TV in your bed. Television actually stimulates the mind, rather than relaxing it. Part of this is due to content. Late night news and prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials that are jarring and loud. However, even the most relaxing programs or movies can interfere with the body's clock due to the continuous flickering light coming from the TV or computer screen. Television is also noisy, which can disturb your sleep if accidentally left on. You may be so used to falling asleep to the TV that you have trouble without it for the first few nights. If you find you miss the noises, try soft music of a fan. If your favorite show is on late night, record it for viewing earlier in the day.


6. 
   
   Fresh air. Even in winter, fresh air is essential for a sound night's sleep. Stuffiness or smells can remind you of your day and unsettle you, preventing your mind from clearing itself and switching off.


7. 
   
   Temperature. Your body cools down during sleep. Opening your window or using a fan can help drop the temperature of a room. This then helps to get your body ready for slumber.


8. 
   
   Silent night. To block out distracting background noises, try wearing earplugs or play low-volume relaxing music or meditative/sleep music. White noise like a fan may also help you to fall asleep.


9. 
   
   Dream pillow. A dream pillow is a small sachet filled with aromatic herbs, that when squeezed emits the fragrance that will help you drift into a restful sleep.


10. 
    
    Go to bed the same time every day. Set a regular bedtime. Choose a time when you normally feel tired, so that you don't toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.


11. 
    
    Get up everyday at the same time. If you're getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with our bedtime, try to maintain our regular wake-time even on weekends.


12. 
    
    Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a day time nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days.


13. 
    
    Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.


14. 
    
    Fight after dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give into the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Hopefully this starting tips can give us some peace at night. Time for me to retire for the night and focus on creating a sleep sanctuary. Peace and Blessings, Nathalie.