Uncovering Sleep Secrets - Part 2

Send us Fan MailLearn secrets about ways to enjoy true rest and relaxation and embrace five additional practical sleep tips to improve this vital part of your health journey.The Spiritual Component of SleepOur society is a experiencing an epidemic of poor sleep.Turn off your mind instead of:StrivingManagingPlanningCreatingFixingCONTROLLINGResting comes as a result of hope - confident expectation of a good outcome no matter what you are going through right now.Three important factors that inspire true restGod is good.God is faithful.God deserves my utmost confidence.When you lie down, you will not be afraid; Yes, you will lie down and your sleep will be sweet. Do not be afraid of sudden terror, Nor of trouble from the wicked when it comes; for the Lord will be your confidence.Proverbs 3:24-26Enter into God’s restThere is a place of rest where you can find abundance and security.God has promised to supply all your needs and even your wants.Pour out all your worries and stress upon him and leave them there, for he always tenderly cares for you.I Peter 5:6-7 TPTSleep Secrets - Part 2Sleep Tip #6: Limit blue light after sunset.Technical Side:Bright light (especially blue) stimulates your brain and tells you it is time to get going for the day. It stops (or delays) melatonin production that regulates your circadian rhythm.Practical Side:Discipline yourself to turn off your computer and devices three hours before bedtime. If that is too hard, then purchase blue-blocking glasses or install apps on your electronics.Sleep Tip #7: Establish pre-sleep relaxing rituals.Technical Side:By creating a pre-sleep ritual, you’re establishing a clear association between certain activities and sleep.Practical Side:One of the best relaxing ‘regulars’ is to read a spiritual or uplifting book. *Be sure to avoid e-Books at this stage of the day.* A warm bath, calming music, stretching routine or relaxation exercises should be done one hour to 30 minutes before bedtime.Sleep Tip #8: Regular exercise improves the quality of your sleep.Technical Side:The National Sleep Foundation reports that a new study that lends more evidence to mounting research showing the importance of exercise to improve the quality of sleep. Practical Side:The important factor as far as your sleep is concerned is to exercise consistently for a least 30 minutes every day. However, avoid timing it just before bedtime as it may keep you awake. The best time to exercise is in the morning.Sleep Tip #9: Do controlled breathing exercises.Technical Side:Slow, deep breathing actually helps the body override the sympathetic system, which controls our fight-or-flight response, and lets the parasympathetic system ¬— which controls our ability to relax — take the wheel instead. Focus on your breathing and release the anxious thoughts swarming around in your mind. Sleep Tip #10: Monitor your response to chemical sleep disruptors.Technical Side:Researchers at Michigan’s Henry Ford Hospital’s Sleep Disorders & Research Center and Wayne State College of Medicine found that caffeine consumed even 6 hours before bedtime resulted in significantly diminished sleep quality and sleep quantity.Practical Side:Go ahead and enjoy your cup of coffee each morning. Find out what works best for you especially regarding the time when you need to stop consuming caffeine.