Skip to content
Catholic Online Logo

By Wendy RN., BA

10/22/2013 (1 year 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 (1 year 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'


Copywriter 2015 - Distributed by THE NEWS CONSORTIUM

Pope Francis Prayer Intentions for March 2015
Universal:
Scientists: That those involved in scientific research may serve the well-being of the whole human person.
Evangelization: Contribution of women: That the unique contribution of women to the life of the Church may be recognized always.


Rosaries, Crosses, Prayer Cards and more... by Catholic Shopping .com


Comments


More Blog

The Masterpiece of Living

Image of Life is like a spider web. Beautiful at first sight and looks simple to create but in comparison to the world around it, is actually more elaborate than it seems. In one swift movement, it can be taken apart, ripped to shreds, but that's when, with God's love, you learn to build up the strength to rebuild it and go on.

Have faith in God. Trust God with your life and with your future. Let go of fear. God is faithful and will in all things sustain and keep you. Do not be afraid. Only believe.

By Tara K. E. Brelinsky

I guess that's why I spent part of my Sunday Mass distracted by them. Not because they were a distraction in the negative sense, but because they were a living picture of what it means to be faithful and faith-filled.  ZEBULON, NC - Without a word, he ... continue reading


Christians Must Get in the Game and Testify to Truth Watch

Image of Ignatius of Loyola was a Spanish knight from a local Basque noble family, hermit, priest since 1537, and theologian, who founded the Society of Jesus or Jesuits and, on 19 April 1541, became its first Superior General.

By by Tara K. E. Brelinsky

Chaos is at an all time high for sure in the midst of this on-going battle between good and evil. Before the age of internet, it took time to respond to a differing view. A letter to the editor or a phone call to your representative required you to invest real ... continue reading


This Beautiful Prayer is For You

Image of Never underestimate the power of prayer.

By Jackie Stammen

Years ago after a retreat I attended, the Lord gave me a prayer which I've since remembered, which is kind of amazing because if there's anything I'm not so great at it's memorizing things word for word. Thank God it's a short prayer and that He knows my shortcomings ... continue reading


Through Suffering You Can Find God

Image of By God's grace, no cross He sends will ever be too heavy.

By Michael Seagriff

Let me repeat some obvious truths. God is more powerful than any of us. He draws each of us to Himself. He wants to excite our hearts. He longs to fill our minds and souls with the Truth. He desires that we yield ourselves totally to His will. CANASTOTA, NY - We are ... continue reading


11 Reasons why Eggs are the Healthiest Food on Earth. Watch

Image of One little egg is packed with several vitamins essential to your health!

By Wendy RN., BA, MBA

Eggs contain small amounts of almost every vitamin and mineral required by the human body. including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.One large egg contains (1):Vitamin B12 (Cobalamin): 9% of the RDA.Vitamin B2 (Riboflavin): ... continue reading


Thank you God for gifting me your relentless love.

Image of Domino Effect:  a situation in which one event causes a series of similar events to happen one after another.

By Jackie Stammen

There are consequences to every decision we make. With the decisions we make that are not pleasing to God, our loving Father tries to hold back the wrath that we bring upon ourselves as a result from those sins. However, as we sin more and more and as the sin goes ... continue reading


My Mangy Cat and Me

Image of Cats have a way of making their way deep into our hearts.

By Tara K. E. Brelinsky

My heart leaped as I raced barefooted across the cold mudroom floor. Pulling the door open, I found our little old mangy cat sitting just on the opposite side. Bending down to run my hands across her dirty winter coat, she rewarded me with a deep satisfied purr. ... continue reading


What does Pray without Ceasing Mean? Watch

Image of 'Nowhere on earth are you more welcomed, nowhere on earth are you more loved, than by Jesus living and truly present in the Most Blessed Sacrament. The time you spend with Jesus in the Blessed Sacrament is the best time that you will spend on earth. Each moment that you spend with Jesus will deepen your union with Him and make your soul everlastingly more glorious and beautiful in heaven, and will help bring about an everlasting peace on earth.
~ Saint Teresa of Calcutta

By Deacon Ian VanHeusen

In 1 Thessalonians 5:17, St. Paul writes that we should 'pray without ceasing.' This word from scripture can have two very different effects on our lives. Either we can reject it as a pious sentiment that is 'not practical,' or we can allow it to transform how we ... continue reading


I Have The Perfect Time For You!

Image of Each moment you spend with Jesus in the Blessed Sacrament brings joy, pleasure, and delight to his Sacred Heart!

'My joy, my pleasure, my delight is to be with you.' (Prov 8:31)

By Michael Seagriff

I still remember Nina walking toward the pew where we were seated - nearly 25 years ago - with that challenging, inviting, loving, mischievous, welcoming, smile on her face. CANASTOTA, NY - 'I have the perfect time for you,' she announced.I glanced quizzically at my ... continue reading


You Knit Me In My Mother's Womb

Image of Psalm 139:13-16, A hymnic meditation on God's omnipresence and omniscience.

By Jackie Stammen

I journal a lot. In the past few years I've started to turn my journaling into more of a conversation. A conversation with God. This may seem odd or impossible to some people. Yet, I know many of you do the same. So for those who are a bit uncomfortable or skeptical ... continue reading


All Blog News

Newsletters

Newsletter Sign Up icon

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

Daily Readings

Reading 1, First Peter 5:5-14
5 In the same way, younger people, be subject to the ... Read More

Psalm, Psalms 89:2-3, 6-7, 16-17
2 for you have said: love is built to last for ever, ... Read More

Gospel, Mark 16:15-20
15 And he said to them, 'Go out to the whole world; ... Read More

Saint of the Day

Saint of the Day for April 25th, 2015 Image

St. Mark
April 25: The second Gospel was written by St. Mark, who, in the New ... Read More

Inform, Inspire & Ignite Logo

Find Catholic Online on Facebook and get updates right in your live feed.

Become a fan of Catholic Online on Facebook


Follow Catholic Online on Twitter and get News and Product updates.

Follow us on Twitter