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Sleeping in tune with the body
Sleep is arguably the single most important factor in good health. We are not healthy unless our sleep is healthy. Yet compared with diet or exercise little is discussed about sleep.
Sleep allows the body to repair, over 70% of our daily dose of growth hormone is circulated whilst we sleep. This is also an important time for the re-generation of the immune system, missing sleep reduces the bodies ability to resist and fight infection. Sleep is also a vital factor in mental ability and concentration. Our ability to undertake useful mental work declines by 25% every 24 hours without sleep, in shift work this can lead to a much higher possibility of accidents.
In order to gain the greatest benefits from sleep we need to sleep for the correct amount of time, regularly each day. Undisturbed sleep which is in tune with our bodies rhythms is ideal, and there are many steps that we can take to improve sleep.
- Arrange your sleeping environment, the ideal temperature for sleep is 16 degrees centigrade and the darker the room the less disturbed your sleep will be.
- Reduce the noise, any disturbance can prevent you sleeping, or can drag you out of deeper sleep into light stages of sleep.
- Avoid rich or heavy meals later in the evening. The process of digestion will raise the body temperature and increase energy levels. Foods which are low in fat and can aid the synthesis of Seratonin are good, Tryptophenes, the building blocks of Seratonin are contained in milky drinks (hot drinks are best) and bananas.
- The milky fluid in the stem of lettuce contains a natural sedative hence the traditional recipie for letucce tea. The recipie is available on our Diet and Nutrition pages.
- Set the mood for sleep by establishing a regular routine, this allows your body to get used to winding down for sleep. Also avoid over stimulating mind or body prior to sleep. Vigorous exercise should be at least four hours before sleep to allow testosterone levels to return to normal.
- Anxiety is probably the greatest cause of sleep problems. One way to deal with worries is to write them down and deal with them in the morning. Remember, you will be able to deal with things better after sleep.
During healthy sleep the body will go through several 'stages' of sleep. Stage one sleep is a transitory phase, this usually lasts about 20 minutes. If woken during this stage the chances are you will not realise you have been asleep. Stage two sleep makes up approximately 50% of sleep, the function of this stage is not thoroughly understood. After this the body moves into the third stage, charicterised by slow brain wave activity. This stage of sleep makes up about 25% of sleep and is the stage where the body repairs and rejuvinates itself.
The fourth stage of sleep is REM sleep, the stage where the mind dreams. This stage usually lasts about 90 minutes with longer dreaming states towards the end of the night.
More and more research is being carried out into sleep disorders and there is an increasing realisation that this is a vital and little understood area of health.
Activities such as relaxation techniques or Yoga, practiced as part of a regular pre-sleep routine can lower stress levels and help prepare the body for sleep. At the Kevala Centre we offer a range of courses and workshops in stress management and relaxation. Techniques including Yoga, Meditation and stress management courses. If you would like frther information I would suggest the range of articles we have gathered at http://www.kevala.co.uk/stress/
Simon Hill, Web Editor, The Kevala Centre http://www.kevala.co.uk/
Simon is the web editor of the Kevala Centre, an online community, devoted to health of Mind, Body and Spirit. Simon has studied Theology and Philosopy and has many years experience of relaxation and meditation techniques.
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