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Granny Was Right, We Do Need Our Beauty Sleep
The topic of the day for Dr. Oz Show was a SLEEP. Dr. Oz’s suggestions are a good start however there are a few more things to consider. First, my grandmother. When I was a little girl at bedtime, my grandmother sent me to bed, she gently reminded me why sleep is so important. She would say “you need sleep to grow up to be a big girl, healthy, beautiful and strong.” Grandma directly implied that if I didn’t sleep much, then there would be no growth for me and if I did, I certainly wouldn’t be pretty. There was no room for discussion. How could my grandmother be wrong? She was the voice of the expert, at least for me she was.
Now (40 years later) with modern science on our side; I see my grandmother was right, at least about sleep. Medical experts agree that for those who sleep less than 5 hours, there is a higher risk of heart disease (strokes, heart attack), mood disorders (depression, anxiety), diabetes and decreased immunity (autoimmune diseases, allergies, colds, flu). Guess what? Sleep is also a beauty treatment. Lack of sleep causes increased signs of early aging such as weight gain, wrinkles (oxidative stress) and fatigue.
Ayurvedic practitioners have long taught that the more sleep we get before midnight, the more restorative the sleep. They instruct us to sleep before 10pm and wake up before 6am. Why? Body rhythms. Our body’s rhythm has cycles of sleep and wakefulness. Have you noticed that you feel sleepy some parts of the day and more awake during other parts of the day. You may have experienced the 15th slump. This is a rhythm of our body. If you would like to wake up easier and fall asleep easier try waking up before 6am and going to bed before 10pm. See how you feel. And that 3pm slump? Try a quick 15-minute nap instead of caffeine. You will definitely feel more refreshed and be more productive.
Have you ever heard “she sleeps like a baby” as a description of a good night’s sleep? Babies wake up every 2 hours, then go back to sleep. Um, why would we expect anything else for us? It is normal for sleep to be in cycles, 2 hours. We drift in and out of deep sleep and light sleep throughout the night
During light sleep if you hear a noise, see a light, look at the clock or experience other distractions, you will wake up. To prevent wide awake, use a sleep mask to keep those eyes closed and earplugs to keep the noise out. No matter how cute you have that pet, keep them out of your bed. You’ll both sleep better. If you wake up thirsty or hungry, keep a light snack and water by the bed. Use a night light with a blue bulb if you get out of bed.
Food effects sleep as well. The more whole foods you eat, the better your sleep. Foods to eat more for better rest are soy products (soy milk, tofu, soybeans), whole grains (rice, pasta, breads), beans, hummus, lentils, nuts and eggs. Herbal teas are nice, Chamomile tea will help you rest if taken right before bed. Foods that can keep you awake or disrupt your sleep are all forms of caffeine, sweets (sugar) and starchy vegetables eaten near bedtime.
There are also herbs, vitamins and minerals that you can add to your sleep regimen for that advice you will need a health coach, your doctor or a doctor.
I agree with Dr. Oz’s 8 tips for sleep hygiene:
1. Obey the 15 minute rule – if you don’t sleep get up
2. Reserve the bed only for sleep and sex
3. Wake up at the same time every day
4. Make the environment conducive to sleep
5. Switch off – do a bedtime ritual
6. Put your head to rest – avoid exercise
7. Stay free of sleep stealers like alcohol and caffeine near bedtime
8. Get help from a doctor, physician or health coach if you need it.
Remember that your health is your responsibility. After all, if you don’t take care of yourself, who will?
As grandma would always say before I went to sleep at night, sleep tight!
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