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