Sleep Better, Feel Better!
Don't you hate it when you don't sleep well? The next day, I often feel cranky, have trouble concentrating, and my get-up-and-go feels like it got-up-and-went!
Not only do our bodies need sleep, but also our brains. I have given up on beauty sleep these days... I need brain sleep! For many years I taught third graders. When I once asked a sleepy student how late he stayed up, eleven-thirty was his response. "What? Eleven-thirty is too late even for Miss Connely on a school night!" I told him. Sleep is an essential part of self-care at any age.
Have you ever noticed when you talk to your doctor about fatigue, the two questions they ask are, "Do you exercise, and how do you sleep at night?"
Your body clock
My great-aunt was visually impaired, and by the time she was in her eighties, she was easily confused. Aunt Jackie caused some family drama because she would call us at four o'clock. Four o'clock in the morning. She thought it was the afternoon. Her body clock was off by twelve hours. A kind friend volunteered to call her every morning so that she wouldn't sleep all day, then call later to ask if she had eaten. Routines are important.
Where you sleep
Think about it. If an adult needs 7-9 hours of sleep each night, your bedroom should be clean and uncluttered. It helped me to take the carpet out of the room. Although the carpet can look clean, it has allergens and dust hidden in it.
Check out your sleep surroundings. Are your mattress and pillow comfortable? Is the room temperature acceptable? What about your window coverings? Do they block out enough light?
If you are not sleeping well, make a note of your habits. Could it be that you are drinking coffee or soda too late in the day? Many people don't sleep well after eating a heavy meal or if they have been fasting.
Turn off your screens!
Leave your phone, tablet, or laptop in another room. These devices give off what is called blue light. This blue light interferes with your body's ability to prepare for sleep because it blocks the melatonin hormone that makes you sleepy.
Sleep aids
Always talk to your doctor before you take anything to help you sleep. I have several friends who take over-the-counter melatonin tablets, but I will repeat it. Talk to your doctor first. I know of someone who had a bad reaction because his prescription and melatonin did not mingle well.
I suffer from seasonal allergies, so taking Benadryl at night works well because the side effect is drowsiness. Remember, never drink anything with alcohol after you have taken any sleep aid. The results could be deadly.
Pamper yourself!
Ask yourself, what helps me sleep? Many folks say a hot shower or bath is relaxing to them. I have a friend who sprays her sheets with lavender; another uses lavender lotion.
We talked about not having screens in your bedroom, but listening to soft music might help you sleep. I have always loved the Carpenters, and their music is relaxing to me. Many people suggest reading or listening to an audiobook. Some like to listen to nature sounds. There's an app for that.
We have to turn off our minds to sleep well. Remember, our brains need rest just as our bodies - no rehashing your day or worrying about tomorrow. My cousin says she counts backward from 100 to put her mind in neutral.
Recipe for Five Minutes Nighttime Drink
- One cup of milk
- Two drops of vanilla extract
- One pinch of ground cinnamon
- One teaspoon of honey
Directions: Pour milk into a microwave-safe mug, and place it into the microwave until the milk is scalding and begins to foam, about three minutes. Stir in honey and vanilla, then sprinkle with cinnamon. Let it cool, then sip slowly.
Eleanor Roosevelt said, "With the new day comes new strength and new thoughts." Take care of yourself to get ready for your new day.
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