Sleep 101 (Part 1)

Spring Cleaning Your Sinuses…

The first line of defense that may come to mind is to start on an over the counter allergy medication such as Zyrtec (Cetirizine), Claritin (Loratidine), Benadryl (Diphenhydramine) or even Fluticasone (Flonase). These can all be helpful, and yes, feel free to start there! In addition to this, start doing a nasal wash twice daily. It may sound ‘gross’, but believe us, once you start seeing all the gunk that comes out, you’ll become a believer too. Plus, what doesn’t feel better than clearing out that nasal passage that’s been clogged up all day?

…And Your Home!

What many people may not think about doing though is addressing their home environments. Keep the dust and allergens low in your home. For example, if you have carpet, vacuum often, and if it’s hardwood, sweep and mop a few times a week. Make sure those frames on the walls, TV’s, nooks and crannies don’t get overlooked and dust, dust, dust!

In your bedroom, change your pillow case at least two to three times a week and change those bed sheets routinely too. Most people spend at least 6-8 hours every night with their heads on a pillow just breathing in all those little allergens and doing somethSleep is important  for MANY reasons:

Sleep is one of the five basic needs of the human body, along with food, water, shelter and movement.  During sleep, muscles, tissues, bones and organs (including the brain) grow and repair.  Our nervous system, digestive, assimilation and elimination systems are repaired, and our immune system is boosted.  When we don’t get enough sleep, it can increase the risk of obesity, diabetes and mental illness.  Without sleep, we may notice our physical and cognitive abilities are impaired, and we tend to be more irritable and make poor decisions.

Sleeping habits to work into your schedule

The National Sleep Foundation recommends seven to nine hours of sleep for healthy adults. (1) Children and teens need more to enable growth and development, but we are all unique.  There is no “one size fits all” when it comes to sleep. But for those of us struggling to find the peace of mind that eases sleep, there are a few important things that have been proven to help.

• Lower Stress - It is not possible to avoid all stress, but we can change how we react to it. Some tools that can help are laughter, relaxing music, walks in nature, exercise, meditation and hypnosis.  (See 60 Stress Reducers)
• Sleep Schedule - One of the most important things we can do to promote a healthy night’s sleep is to have a regular sleep and wake time every day. This sets our circadian rhythm; our 24-hour cycle that controls our body’s sleep-wake signals.
• Daily Routine – Morning meditation, regular exercise, a healthy diet, not eating too late and enjoying the same wind-down ritual each evening lead to better sleep. This might include a bath, reading a book, meditation or listening to calming music, ambient sound, or a guided meditation each night.  For greatest relaxation, it’s best that we avoid associating our bedrooms with anything but sleep and sex. All other activities, including TV, reading and meditation could be done in other rooms, then we can return to the bedroom to sleep.
• Temperature and Light - Both affect our circadian rhythm. The ideal bedroom is cool and dark, and experts agree the optimum temperature for sleep is between 60 and 67 degrees Fahrenheit. (2) As a note, a tidy room helps the mind to feel uncluttered and relaxed.
• Phone Use - Try to put down the phone at least an hour before bed, and leave it out of reach during sleep. The blue light emitted by phones has been found to disrupt our body clock and melatonin production, affecting sleep duration.(3)
• Snacking – Although we have been warned about eating before sleep, listen to your body. If it is hungry, have a healthy (sleep supporting) snack.  Choose nutrient rich foods that are beneficial for heart health and even muscle recovery after exercise. (4)
• Exercise - We don’t need to train like a pro athlete to help us to sleep better; however, 30 minutes of simple, moderate aerobic exercise each day is enough to increase the quality of our sleep at night.(5)

Sometimes we just need to shift a few things in our daily routine and perhaps, provide a new perspective to get a good night’s sleep.  Next week, we will review some additional sleeping support, including those available through the SWFP medical team.  Stay tuned!

May you have a healthy, restful sleep tonight.

Author: Cynthia Wisehart, CHt, CHHC, CLC

Cynthia has over 20 years of experience helping her clients by using hypnotherapy, advanced regression therapy, past life regression therapy, coaching, energy work, and mindfulness training (among other modalities) to help you release your painful past, take control of your inner critic, and master the power to be the magnificent creators you are. A link to her website is below:

https://fallingawakecoaching.com/

(1) E. Suni, (Updated March 25, 2022) How much sleep do we really need?  https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

(2) J. Physiol Anthropol (2012; 31(1): 14.Published online 2012 May 31.doi:10.1186/1880-6805-31-14)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/

(3) M.Christensen, L. Bettencourt, L.Kaye, S. Moturu, K. Nguyen, J. Olgin, M. Pletcher, G. Marcus  (Published: November 9, 2016 ) Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep  https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165331

(4) A. Kinsey, M.Ormsbee (in Nutrients.2015 Apr; 7(4): 2648–2662.Published online 2015 Apr 9.doi:10.3390/nu7042648) The health impact of nighttime eating: old and new perspectives. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/

(5) John Hopkins Medicine (found March 28, 2022) Exercising for better sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

ing as simple as changing out the case can help greatly reduce them. Putting your whole pillow into a hot dryer for 30 mins once a month (unless it’s synthetic/latex type) helps kill the dust mites that are inside and close to your face through the whole night.

If you have pets, try to keep them out of your bed! Look into getting an air purifier or a humidifier as well for your room. Managing your allergies is maintenance, but you can do it!

If after trying all of these tips and tricks you are still suffering, come by to see your provider and let them help you get to the bottom of it. You deserve to go outside and enjoy those roses this season!

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