sleep – nature’s nurse “…o sleep, o gentle sleep, nature’s soft nurse, how i have frighted...

SLEEP – Nature’s Nurse

“…O sleep, O gentle sleep,Nature’s soft nurse, how I have frighted thee”

- William Shakespeare, Henry IV, Part II

Ask yourself these questions…

Do you… Wake up tired? Need a nap? Fall asleep watching TV? Have frequent small accidents at home, or large ones

on the road? Have trouble focusing? Feel sleepy after lunch? Drink several cups of coffee or energy drinks to stay

awake? Have difficulty falling or staying asleep?

Sleeplessness and YOUR HEALTH

Weight gainImmune FunctionInflammation – heart diseaseAnxiousnessStressOveruse of alcohol and OTC drugs

Sleep Assessment

Quantity of Sleep From the Habits of Health, Chapter 17, page 216 How much are you sleeping?

Quality of Sleep From the Habits of Health, Chapter 17, page 217 How restful is your sleep?

Step 1 for a better night sleep

Lark? To bed early, wakes early

Owl? Stays up later, but needs more sleep in the morning

Step 2

Set a bedtime What time do you have to get up? You will need 7-9 hours of sleep

Step 3

Set your routine Not just at bedtime – but throughout the day BE in the routine of eating well, exercising and

limiting caffeine Avoid naps

In the evening…

Decrease stimulationEliminate cell phone useMinimize liquid intakeAvoid exercise within two hours of bedtimeAvoid alcohol within 90 min of bedtimeResolve family issuesMake a To-Do list for the next day

Prepare your bedroom

Stress free environmentDe-clutterChoose a soothing color: soft colors, or rich

dark greenLow lightNice scentsComfy bed and beddingThe right temperature

Meditation or Prayer

Starting a gratitude journalA mantra or chant that is peaceful to youSaying your prayers for the safety and health

of your loved onesDeep breathing & counting sheepRelaxing nature sounds

Last but not least…

If you can’t get to sleep after 20 minutes, get up and “reboot”

If you wake in the middle of the night, you can also “reboot” and repeat your preparation routine

SLEEP TIGHT!Comments or Questions?

Sleep Apnea

• A serious disorder that disrupts the sleep cycle

SnoringAirway disruptionHuge increases of sleep

apnea in children due to overweight and obese kids

Weight loss can improve the negative effects of Sleep Apnea!!

My Dad’s Story