Skip to content
Catholic Online Logo

By Wendy RN., BA

10/22/2013 (2 years ago)

Catholic Online (www.catholic.org)

Sleep is by far the most important activity for health.

Do you have trouble falling asleep or staying asleep? Do you feel worn out, sluggish and crabby? Do you feel like you are functioning in a fog?  You may be sleep deprived.

Millions of Americans have trouble sleeping.

Millions of Americans have trouble sleeping.

Highlights

By Wendy RN., BA

Catholic Online (www.catholic.org)

10/22/2013 (2 years ago)

Published in Blog

Keywords: sleep, problem, insomnia, health, melatonin, brain, resless


LOS ANGELES, CA (Rise Above Health Blog) - Sleep is so important to us that even losing an hour or two of sleep can interfere with a person's judgment. Interrupted sleep happens to all of us once in a while. But with chronic interrupted sleep, or not enough sleep, we can develop serious health problems as well as depression, and decreased mental functioning. [1]

Try these ten easy tips for a better sleep.

1.  Set a regular bedtime.  Go to bed at the same time every night. Our sleep-wake cycle, our "circadian rhythm" is regulated by our brain. It is important to keep a regular bedtime, even on the weekend when you may be tempted to stay up late. Our brains rely on routine for good function.

2.  Wake up at the same time every day. Our brain and body need balance in our sleep-wake cycle. Resist the temptation to sleep late on the weekend, you will begin to feel sharper and clearer with routine.

3.  Nap to make up for lost sleep. Napping early in the afternoon is proven to be beneficial to our health. Limit the naps to 30 minutes or less, to prevent making falling asleep at bedtime worse.

4.  Establish a regular, relaxing bedtime routine. Routines such as taking a hot bath, then reading a book or listen to relaxing music. Reading a book or an eReader that needs an additional light source. Avoid reading from a back-lit device such as an iPad at night. The blue light from the back lit device will trick your brain into thinking it is daytime and your natural melatonin production will decrease.

Turn off your television and computer. Watching TV or surfing the NET can actually stimulate the mind with the blue light it emits, suppressing melatonin production and cause us to have difficulty in falling asleep. If there is a TV show that you just can's miss, try recording it on your DVR, or watch is the next day online. I personally use Hulu Plus and Netflix to watch my favorite TV shows.

Sleeping is important to our health


5. Make your bedroom sleep friendly. Reduce the noise in your room. If outside sounds are intruding, try using white noise from a sound machine. I use a white noise app on my iPhone to mask outside sounds, and it works wonderfully.

Keep your room cool. It has been shown that we sleep best in a slightly cool room, around 65 degrees F. or 18 degrees C.  Too cold a room will interfere with our sleep as much as a too hot room.

Sleep on a comfortable bed and with a good pillow. Restless sleep and awakening with aches and pains, may be because of your mattress or pillow.

6.  Avoid eating meals late at night. The increase to our metabolism by digestion can keep us awake cause heartburn and acid reflux.

7.  Avoid alcohol at night.
Contrary to popular belief, alcohol reduces our sleep quality, and will cause us to wake up intermittently.

8.  Avoid caffeine 10 to 12 hours before bed.
By just doing this alone, should help you fall asleep easier.

9.  Try relaxation techniques before bed.
Deep breathing, practicing progressive muscle relaxation and visualization of a favorite peaceful place does wonders for our minds.

10.  Don't smoke before bed.  I suggest you stop or at least try not to smoke just before bed. Nicotine is a stimulant and causes difficulty falling asleep at night and waking up in the morning. [2]



Footnotes:
1.  Psychology Today
2.  National Sleep Foundation

My tip for the day: Relax: This super simple exercise is incredibly powerful and can help improve your memory and manage stress. Breathe in as you (silently) count to eight, hold your breath for a heartbeat or two, then slowly exhale as you count to eight. Repeat.

Until next time, I believe that Faith can move mountains.

Sign Up for your Free Rise Above Health Personal Health Record Now

A birth foretold: click here to learn more!

---


Pope Francis: end world hunger through 'Prayer and Action'


Copyright 2016 - Distributed by THE CALIFORNIA NETWORK

Pope Francis Prayer Intentions for August 2016
Universal:
Sports: That sports may be an opportunity for friendly encounters between peoples and may contribute to peace in the world.
Evangelization: Living the Gospel: That Christians may live the Gospel, giving witness to faith, honesty, and love of neighbor.



Comments


More Blog

Lamb of God Watch

Image of

By Norm LeDonne

In the Lenten season, we are called to reflect on our sins, and on the sacrifice of Jesus Christ for the redemption of those sins. The song Lamb of God, by Twila Paris, provides a powerful focus for our reflection. Twila uses the song to tell the story of Jesus, though ... continue reading


Who am I

Image of Who am I (Musica/YouTube)?

By Kathy Farrell

So, who am I? I am a Catholic, a Special Education Teacher, and a Boomer, although some rough edges of these features have been smoothed. I have not always been a Catholic, although I did graduate from the Catholic University of America. Theologically, I believe I am ... continue reading


Be Forgiven Watch

Image of

By Norm LeDonne

As Christians, we all know that we are sinners. And, as sinners, we all would like to be forgiven of our sins. Some of us (most of us?) have at one time or another done some pretty awful things, making it hard to believe that we can be forgiven. However, the Bible ... continue reading


Pray for Whatever You Need

Image of

By Chaplain Adele M. Gill, RN, BSN

Imagine having someone standing in wait for you to hand over to them all your fears, pain and anxieties. Someone who can and will pave the way for you simply for the asking. Someone who will relieve you from every burden, and accompany you through every trial you could ... continue reading


I Wish

Image of

By Michael Seagriff

The answers to the problems facing our nation and world will not be solved by any of our political parties or politicians. These issues are spiritual in nature and beyond the ability of mere mortal men and women to rectify. CANASTOTA, NY - Unfortunately, far too ... continue reading


Series: Growing Up Catholic

Image of Growing up Catholic (acnuk).

By Adele M. Gill, RN, BSN, CPC

Today I have a personal story to share about growing up Catholic. I have many memories of Sundays spent as a young girl going to church and trying hard to keep the Sabbath holy. I'm sure you've heard many half believable stories from your grandparents about how tough ... continue reading


The Law of the Jungle

Image of

By Cheryl Jones

In this next election cycle one thing is clear.  This nation must return to law and order. Law and order are the only safeguards against the law of the jungle. Over the centuries, there was a striving for freedom which culminated in the American Revolution.  ... continue reading


Paving the Way to Vote Your Conscience

Image of

By Chaplain Adele M. Gill, RN, BSN, CPC

This week, Hillary Clinton picked her VP running mate, Virginia Sen. Tim Kaine, a Jesuit-taught Catholic. Media pundits are touting his strong Pro-life personal views. However, a closer look reveals his political beliefs on vital social issues, such as the death ... continue reading


Laying Aside a Root of Bitterness

Image of

By Cheryl Jones

In spite of the desperate times in which we live, there has been a certain indulgence in bitterness among conservatives. There are those who wanted a "different" candidate to be nominated and rather than looking at the bigger picture, of the threats to liberty, ... continue reading


Ask for the Old Paths

Image of

By Cheryl Jones

There is a thought in modern day society that "newer is better".  To some extent, that is true. Who does not appreciate plumbing, sanitation, refrigeration, modern construction and transportation? And then of course there are electronics. We can instantly ... continue reading


All Blog News

Newsletters

Newsletter Sign Up icon

Stay up to date with the latest news, information, and special offers

Subscribe to Catholic OnlineYouTube Channel

the FEED
by Catholic Online

Daily Readings

Reading 1, First Corinthians 1:1-9
1 Paul, called by the will of God to be an apostle of Christ Jesus, and ... Read More

Psalm, Psalms 145:2-3, 4-5, 6-7
2 Day after day I shall bless you, I shall praise your name for ever and ... Read More

Gospel, Matthew 24:42-51
42 'So stay awake, because you do not know the day when your master is ... Read More

Saint of the Day

Saint of the Day for August 25th, 2016 Image

St. Louis King of France
August 25: St. Louis, King of France, patron of Tertiaries, ... Read More