For most of my life I’ve made my living through my own businesses or being self-employed. So, needless to say, I have lots of friends in the same “we-set-our-own-schedules” community.
And in this community, sleep is an interesting topic of conversation.
Many, many entrepreneurs seem to feel you haven’t earned the title of self-employed, until you go nights without sleep. You work until you’re crazy-tired, falling asleep (literally, face-plant style) at your computer.
This sort of, “take no prisoners” approach to work is very small business, very entrepreneurial.
Now, I think as we age, we get a little smarter with regards to taking care of ourselves. We’re more apt to having a bedtime. But occasionally, we fall into the trap of work, kids, grandkids, being more important than getting sleep.
But let’s look together at what behavioral change expert Mark Stibich, PhD says about the importance of shut-eye on the very well health website.
The benefits of sleep are many. Sleep plays a critical role in tissue repair, hormone regulation, and overall health.
Getting enough sleep boots brain power, improves weight management, and reduces stress and inflammation.
Unlike the origin of the “10,000 steps theory,” it seems to be a proven scientific fact that we humans need 7-9 hours of sleep a night. Missing this sleep can affect our productivity the next day. Constantly missing a restful night can lead to more serious problems, including our risk for disease.
Sleep strengthens the heart. During sleep, our body releases hormones, keeping our heart and blood vessels healthy. Lack of sleep can deprive us of these hormones, making us vulnerable to high blood pressure, and over time, heart disease.
Sleep regulates blood sugar. Sleep regulates our metabolism, converting food to energy. And we all know that blood sugar extremes affect our mood, energy level and mental function.
Sleep reduces our stress levels, decreases inflammation, and helps us maintain a healthy weight.
Wow! Here’s a big one for us – sleep helps improve our balance. And who among us doesn’t need help with improving balance?
Energy, memory and complex thinking are improved with a good night’s sleep.
Sleep repairs tissues.
That is one LONG list and that’s not the half of it. Sleep is foundational. Sleep is restorative, healing, renewing, corrective. It is as important as our waking hours and we should make it a protected part of our daily schedules.
WHEN IS IT TIME TO VISIT OUR DOCTOR?
Sadly, there are people who suffer with major sleep problems. With the bit of research I’ve done to bring you this blog post, I know chronic insomnia can be a serious disorder.
Chronic insomnia is defined as difficulty falling asleep or staying asleep for at least three nights a week over a three-month period. We should see a doctor if this describes our sleep pattern. Experts also say, if we think something serious is going on, we certainly can visit our doctors before even this level of difficulty sleeping. If sleeping raises concern, book an appointment.
Further, if you have concerns about the QUALITY of sleep you get, or you feel tired after a full night’s sleep, you may want to book an appointment.
SLEEP HACKS
But if your sleep problem doesn’t seem to warrant a trip to the doctor, here are two sleep methods to consider – they may make falling and staying asleep easier. Also, we’ve included a warning that keeps you up-to-date concerning a popular sleep aid.
TWO SLEEP METHODS
The first method called the 4-7-8 breathing method is scientifically backed, with one
study documenting how it calms heart rate and blood pressure.
Developed by the famous Dr. Andrew Weil, an integrative medicine specialist at the University of Arizona, the formula is known as the “relaxing breath” and is based on meditation and yoga-focused techniques.
In the articles I’ve read, they say it’s the single best way to get back to sleep. Here’s the Method:
1. Adopt a comfortable position and relax the body.
2. Inhale quietly through your nose for 4 seconds
3. Hold your breath for a count of 7 seconds.
4. Exhale through your mouth, making a whoosh sound, for 8 seconds.
5. Repeat the cycle up to 4 times.
Let’s continue with the second method. Apparently, this method took Instagram by storm. Of course, I’d not heard of it until I started the research for this blog post. This method is called: THE 10-3-2-1 METHOD.
1. 10 hours before bed: No more caffeine
2. 3 hours before bed: No food or alcohol
3. 2 hours before bed: No more work
4. 1 hour before bed: No more screen time (phones, TV’s computers, etc)
5. 0: the number of times you’ll need to hit snooze in the AM!
For more information on these methods, visit this website.
And remember, Beth and I are not doctors. So, if you’re in doubt about these methods, please pass on the information or visit your doctor.
And lastly, here’s additional information I noticed online.
MELATONIN
Heads up concerning this popular sleep aid. Real Simple website ran an informative article on Melatonin gummies. Of course, the FDA does not review dietary supplements like melatonin. If you use melatonin, or you’ve considered taking it, you may find this article especially useful.
So there you have it. A good night’s rest is so important, so fundamental to having a productive day. Hope we brought value to you with this blog.
And remember, we’re not doctors. If you’re having sleep-related problems we urge you to visit a professional and start living the life you deserve.
And of course, we wish all of you sweet dreams!
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