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Apr/May 2012 23
body the time and means to repair itself and
prepare for the coming day
.
When you drug
yourself to sleep, every system in your body
is slowed down, including all those systems
that are responsible for repairing you
.
Make sure that there’s a fresh
air supply in the room
.
Te
air indoors is said to be some of the most
toxic air around
.
When you sleep, you’re
only able to breath in the air that surrounds
you in your enclosed bedroom
.
Try
opening a window
(
if it’s cold outside then
just open the window a crack
).
Te fresh air
that comes in while you sleep will help your
body repair itself because you’ll have access
to cleaner, more oxygenated air
.
During the day, do 60
minutes of mild exercise
.
If
you don’t have time to do 60 minutes in
a row, then break it up into 2
-
30 minute
sessions, or 3
-
20 minute session, or 6
-
10
minute sessions
-
just get a full 60 minutes
in
.
Te best exercise when talking about
general health and preparing your body for
a great night’s sleep is walking
.
I wish you the best night’s
sleep tonight and every
Make a list of what you need
to do the next day,
write it all
down and keep that paper and pen near
your bedside in case you think of anything
else you need to do
.
When you write things
down you
'
re giving your brain the signal
that it no longer needs to think about those
tasks
.
Don’t watch television or
listen to the radio
(
especially the
news
)
before retiring for the night
-
and
certainly do not fall asleep with the TV or
radio on
.
Read some inspirational
or
self
-
growth material for at least 30
minutes prior to bed
.
Your goal is to fll
your mind with inspirational thoughts
before falling asleep so that the last
thoughts you have before drifing of are
uplifing thoughts
-
as opposed to the
stressful thoughts that most people fall
asleep thinking about
.
Make sure the room that
you’re sleeping in is as dark a
room as possible
-
the body is made
to sleep when it’s dark out
-
the darker the
room the more potential for a deep sleep
.
Make the room as silent as
possible
-
turn of all electric devices
and ask others in the house to be as quiet
as they can be
.
Don’t eat for at least 3 hours
before going to bed
.
When
there’s undigested food in the stomach,
your body is forced to focus on digesting
that food rather than being focused on
repairing your body and mind
-
which
is what sleep is all about
!
Te body was
designed to digest food best while moving
-
not while laying down
.
Try to go to bed at
approximately 10
:
00 pm and
awake at approximately 6
:
00 am
.
In Ayurvedic medicine it’s believed that
there are cycles that are the most conducive
for certain activities
.
Going to bed at 10
:
00
pm and arising at 6
:
00 am appears to allow
the body to rest the deepest, rejuvenate the
most, and give the person the most energy
throughout the day
.
Don’t take drugs or vitamins
/
herbs that are supposed to
help you sleep
(
unless required by your
physician
).
Most of these artifcial sleeping
aids do nothing more than deaden your
senses
-
the goal of ‘sleep’ is to give your
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3
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mind break down and get worn out from
stress during the day
.
Te only time that your body and your
mind repair themselves and rejuvenate is
when you’re sleeping
.
But it’s important
to note here that “restful” sleep is the key
.
Tossing and turning all night or waking up
every few hours is not considered restful
sleep
.
I recently read an article that made
it to my research center that stated the
facts about how snoring efects your sleep
and your health
.
People who snore tend to
disrupt their sleep, on average, 300 times
each night
-
now that’s not a restful night’s
sleep
!
Now think about it this way for a
moment
-
if you’ve been under stress lately,
or if you’re mattress sucks, or if you just
plain haven’t been able to sleep well for
the past few weeks
(
or months
)
, then you
haven’t given your brain or your body the
time it needs to repair itself
.
So you actually start each and every day a
little bit less focused and less metabolically
healthy than the previous day
.
Don’t try to catch up on your sleep
.
People
tell me all the time that they know that they
don’t get enough sleep during the week
-
but they “catch up” on the weekends
.
Let
me put an end to that myth right now
.
Tat does not work
!!!
Your body and your
mind need a regular sleeping pattern to
repair and rejuvenate
-
without it you’re
actually deteriorating yourself rather than
re
-
energizing yourself
.
So what’s considered
enough sleep?
Generally speaking, everyone should
strive to get 8 hours of restful sleep
.
Now
if you eat a very healthy diet and exercise
properly, and give yourself a few mental
breaks during the day, and if you sleep like
a baby and awaken fully refreshed every
day, then you might be the type of person
who can get away with less sleep
-
maybe 6
hours each night
.
On the other hand, if you experience
extraordinary amounts of stress each day
(
mental or physical
)
, then you’ll need
more than 8 hours
.
A marathon runner
for example, tends to put his
/
her body
through a lot of stress each day
-
that
person needs more than just 8 hours
because their body needs more repair time
than normal
.
Te same holds true
for the person going
through
massive
mental stress
as well
.
10 Steps To Help
You Get A Great
Night’s Sleep: