abigya
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Sleep Tight…….Rest Right
Preparing for a Good Night's Sleep
by Don Colbert, M.D.
I don’t know anyone who doesn’t want to sleep well, but the fact is that many people can’t. The reasons range from troubling life situations to physical problems and poor eating habits.
Whatever the cause, if you are having trouble sleeping, there are some simple things you can do to help remedy the situation. And the first thing is to determine if any of the most common sleep thieves are robbing you of much needed rest.
Rest Robbers
Stress and Anxiety: This is by far the greatest source of insomnia. People lie awake trying to work out their problems, mourning the past and worrying about the future.
Painful Physical Conditions: Any number of painful physical conditions can rob a person of sleep. Some of the most common sleep robbers are arthritis, back pain and tension headaches. Virtually any painful condition can rob an otherwise healthy person of a good night’s rest. For many of these issues, you need a doctor’s care and possibly some help getting proper rest. If you would like information on sleep aids—natural and medical—see my book The Bible Cure for Sleep Disorders.
Caffeine: Many people sabotage their sleep by consuming caffeine in coffee, soft drinks, chocolate and over-the-counter headache medicines. Caffeine increases the production of the stress hormones, adrenaline and cortisol, and can remain in the body for up to twenty hours! More than 80 percent of Americans consume caffeine on a regular basis, and the average American drinks three cups of coffee a day! If you are drinking too much caffeine, you cannot expect to get a good night’s rest.
Medications: Quite a few medications can also contribute to sleeplessness. Decongestants, appetite suppressants, prednisone, thyroid medications, hormone replacements, some pain relievers, asthma and blood pressure medications, and certain antidepressants may cause insomnia. If you take these medications, don’t be discouraged; ask your doctor for advice if you’re experiencing trouble sleeping.
Food Insomnia: Eating too much high-sugar food close to bedtime can cause your blood sugar level to rise and give you a burst of energy that makes it difficult to fall asleep. A few hours later, it can cause you to wake up in the middle of the night when your blood sugar suddenly drops again and you feel hungry. Low-carbohydrate diets can also cause a drop in blood sugar levels that wakes you up during the night with hunger.
Exercise: Exercising stimulates the levels of stress hormones in your body, which may hinder your ability to fall asleep. To avoid this, do not exercise within three hours of bedtime.
And… There are various other issues that can disturb your sleep, such as a bad mattress or pillow, a snoring spouse, newborn baby or noisy neighbors. For middle-aged men and women, things like enlarged prostate glands and hot flashes can disturb sleep patterns. Each of these “rest robbers” is responsible for countless hours of lost sleep, productivity and creativity, and reduced mental health.
Planning a Perfect Night’s Sleep
We’ve looked at what can rob you of a good night’s sleep, and we know that getting sufficient rest is vital to optimal daily performance. Now, let’s look at how we can plan on getting enough sleep. The first thing you need to know is that preparing for a good night’s sleep begins during the daytime.
Diet and Exercise Affect Sleep
Many people don’t connect what they eat with how they sleep. But the fact is, what you eat and when you eat can have a definite effect on your sleep habits. It’s best to eat a modest, healthy dinner four hours before you go to bed. A light snack before bed is acceptable, especially if it is correctly balanced with proteins, carbohydrates and fats. The right type of snack can actually help stabilize blood sugar through the night, encouraging uninterrupted rest.
Daily exercise is one of the best ways to improve the quality of your sleep because it helps you fall asleep faster and stay asleep longer. People who exercise also spend a greater amount of time in stages three and four sleep. These are the stages when the greatest amount of restoration and repair take place in the body. Remember, exercising should be done at least three hours before bedtime.
Light and Thought Affect Sleep
You are designed hormonally to stay in sync with the cycles of nature. As the sun goes down, your body begins to relax naturally. As the light fades, the hormone melatonin is released into your bloodstream making you sleepy. The amount of melatonin your body produces is affected by the amount of light going into your eyes. So follow your body’s signal and turn down the lights in the evening to help get ready for a good night’s rest.
It’s also important to take control of your thought patterns in the evening by focusing on things that promote rest and relaxation. Don’t watch an action-packed movie or the evening news, which can be full of violent stories, just before bed. If you need help relaxing, try listening to calming music, taking a warm bath or even watching something funny on TV—laughter helps to relax your body.
Many of us naturally tend to think over our day before bed. If you are experiencing difficult circumstances, it’s important not to let anxiety keep you from good sleep. Even though there may be upsetting things going on in your life, you can take control of your thoughts. Losing sleep will only make things worse. Switch from anxiety and worry to praise and thanksgiving. Try keeping a list of things to be thankful for by your bed and dwell on those before falling asleep instead of your worries (see Philippians 4:6,7).
Setting the Stage
Make your bedroom a haven for relaxation and sleep. It should look like an inviting place of rest—not a storage unit, office or giant laundry basket. Make sure you have a mattress and pillow that are comfortable for you. Also, equip your room with soft lighting and make it as dark as possible when you are ready to fall asleep—no night-lights. If noise is a problem, invest in a good pair of earplugs. Pleasure reading or watching TV are acceptable, provided they help you relax and do not add stress.
Robbing ourselves of sleep comes with a price: it damages our health, our relationships and our ability to fulfill God’s call on our lives. Begin making changes now that will help you get a good night’s rest. You’ll be pleasantly surprised as you begin to feel revived— body and soul—and your ability to enjoy life increases.
Preparing for a Good Night's Sleep
by Don Colbert, M.D.
I don’t know anyone who doesn’t want to sleep well, but the fact is that many people can’t. The reasons range from troubling life situations to physical problems and poor eating habits.
Whatever the cause, if you are having trouble sleeping, there are some simple things you can do to help remedy the situation. And the first thing is to determine if any of the most common sleep thieves are robbing you of much needed rest.
Rest Robbers
Stress and Anxiety: This is by far the greatest source of insomnia. People lie awake trying to work out their problems, mourning the past and worrying about the future.
Painful Physical Conditions: Any number of painful physical conditions can rob a person of sleep. Some of the most common sleep robbers are arthritis, back pain and tension headaches. Virtually any painful condition can rob an otherwise healthy person of a good night’s rest. For many of these issues, you need a doctor’s care and possibly some help getting proper rest. If you would like information on sleep aids—natural and medical—see my book The Bible Cure for Sleep Disorders.
Caffeine: Many people sabotage their sleep by consuming caffeine in coffee, soft drinks, chocolate and over-the-counter headache medicines. Caffeine increases the production of the stress hormones, adrenaline and cortisol, and can remain in the body for up to twenty hours! More than 80 percent of Americans consume caffeine on a regular basis, and the average American drinks three cups of coffee a day! If you are drinking too much caffeine, you cannot expect to get a good night’s rest.
Medications: Quite a few medications can also contribute to sleeplessness. Decongestants, appetite suppressants, prednisone, thyroid medications, hormone replacements, some pain relievers, asthma and blood pressure medications, and certain antidepressants may cause insomnia. If you take these medications, don’t be discouraged; ask your doctor for advice if you’re experiencing trouble sleeping.
Food Insomnia: Eating too much high-sugar food close to bedtime can cause your blood sugar level to rise and give you a burst of energy that makes it difficult to fall asleep. A few hours later, it can cause you to wake up in the middle of the night when your blood sugar suddenly drops again and you feel hungry. Low-carbohydrate diets can also cause a drop in blood sugar levels that wakes you up during the night with hunger.
Exercise: Exercising stimulates the levels of stress hormones in your body, which may hinder your ability to fall asleep. To avoid this, do not exercise within three hours of bedtime.
And… There are various other issues that can disturb your sleep, such as a bad mattress or pillow, a snoring spouse, newborn baby or noisy neighbors. For middle-aged men and women, things like enlarged prostate glands and hot flashes can disturb sleep patterns. Each of these “rest robbers” is responsible for countless hours of lost sleep, productivity and creativity, and reduced mental health.
Planning a Perfect Night’s Sleep
We’ve looked at what can rob you of a good night’s sleep, and we know that getting sufficient rest is vital to optimal daily performance. Now, let’s look at how we can plan on getting enough sleep. The first thing you need to know is that preparing for a good night’s sleep begins during the daytime.
Diet and Exercise Affect Sleep
Many people don’t connect what they eat with how they sleep. But the fact is, what you eat and when you eat can have a definite effect on your sleep habits. It’s best to eat a modest, healthy dinner four hours before you go to bed. A light snack before bed is acceptable, especially if it is correctly balanced with proteins, carbohydrates and fats. The right type of snack can actually help stabilize blood sugar through the night, encouraging uninterrupted rest.
Daily exercise is one of the best ways to improve the quality of your sleep because it helps you fall asleep faster and stay asleep longer. People who exercise also spend a greater amount of time in stages three and four sleep. These are the stages when the greatest amount of restoration and repair take place in the body. Remember, exercising should be done at least three hours before bedtime.
Light and Thought Affect Sleep
You are designed hormonally to stay in sync with the cycles of nature. As the sun goes down, your body begins to relax naturally. As the light fades, the hormone melatonin is released into your bloodstream making you sleepy. The amount of melatonin your body produces is affected by the amount of light going into your eyes. So follow your body’s signal and turn down the lights in the evening to help get ready for a good night’s rest.
It’s also important to take control of your thought patterns in the evening by focusing on things that promote rest and relaxation. Don’t watch an action-packed movie or the evening news, which can be full of violent stories, just before bed. If you need help relaxing, try listening to calming music, taking a warm bath or even watching something funny on TV—laughter helps to relax your body.
Many of us naturally tend to think over our day before bed. If you are experiencing difficult circumstances, it’s important not to let anxiety keep you from good sleep. Even though there may be upsetting things going on in your life, you can take control of your thoughts. Losing sleep will only make things worse. Switch from anxiety and worry to praise and thanksgiving. Try keeping a list of things to be thankful for by your bed and dwell on those before falling asleep instead of your worries (see Philippians 4:6,7).
Setting the Stage
Make your bedroom a haven for relaxation and sleep. It should look like an inviting place of rest—not a storage unit, office or giant laundry basket. Make sure you have a mattress and pillow that are comfortable for you. Also, equip your room with soft lighting and make it as dark as possible when you are ready to fall asleep—no night-lights. If noise is a problem, invest in a good pair of earplugs. Pleasure reading or watching TV are acceptable, provided they help you relax and do not add stress.
Robbing ourselves of sleep comes with a price: it damages our health, our relationships and our ability to fulfill God’s call on our lives. Begin making changes now that will help you get a good night’s rest. You’ll be pleasantly surprised as you begin to feel revived— body and soul—and your ability to enjoy life increases.
