Let's talk about sleep.
If you're still tired, then that is a sign that your body needs to take time to heal. Our bodies do all our healing in our sleep. The best thing we can do to heal is lay around, with our eyes closed and do nothing. How awesome, huh? So, cancel those activities if you can, and hit the hay! I have found this to be my biggest struggle during this cleanse-I am so tired, I just want to curl up and sleep someplace warm! Some nights I wake up and can’t get back to sleep. I hope these tips below will help you if struggled too.
Here are some simple tips to help you sleep at night…
* Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.
*Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
* Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
* No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
*Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night awaking.
* Read something spiritual or uplifting. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
* Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.
*Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
*Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver, which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
*Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
* Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
*Also eat a small piece of fruit. Again several hours before bed. This can help the tryptophan cross the blood-brain barrier.
*Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep.
* Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon soda with caffeine will keep some people from falling asleep.
*Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
*Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
* Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
*Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
*Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
* Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Your circadian rhythm influences so many things -- from your heart rate to body temperature and hormone production -- that when it’s disrupted, a cascade of negative health effects can occur.
For instance, too little sleep can:
1. Alter your metabolism and make you gain weight
2. Cause your brain to stop producing new cells
3. Increase your risk of cancer by altering the balance of hormones in your body
4. Increase your risk of diabetes by reducing your leptin levels
5. Accelerate aging
6. Increase your risk of heart disease and stroke
7. Raise your blood pressure
8. Speed up tumor growth. Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
Additionally, your body does most of its repairs during sleep, so not getting enough of it can impair your immune system, leaving you less able to fight off diseases of ALL kinds.
EnJOY this beautiful day! And sleep well tonight!
In health and happiness,
Jeanne
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