Welcome to week ? of ONE THING 2016.
We are on a roll this year. we have added all of these things so far:
- One Thing 2016
- Get it All Down on Paper
- Fermented Foods
- Breakfast of Champion’s
- Coconut Everything!
Today is another simple add in to your life.
Who still gets seven to eight hours straight of sleep these days?
Info on sleep: To get the most out of our sleep, both quantity and quality are important. Teens need at least 8 hours—and on average 9¼ hours—a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in work and other activities.
Ever wonder what happens when we sleep?
This is fascinating and might help to know what your body is doing when you have fallen asleep for the night. Sleep follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.
(75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
* Between being awake and falling asleep
* Light sleep
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
(25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
Did you know that levels of the hormone cortisol (which is a crucial hormone that Living Tree helps people to regulate) dips at bed time and increase over the night to promote alertness in morning?
Sleep helps our bodies thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones (ghrelin and leptin), which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more (which as we all know… can lead to weight gain).
Ever thought that sleep can help you LOSE weight?
The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.
So you are saying to yourself. Great! I need to sleep but I can’t! We totally get that. That’s why we are talking about adding in more sleep by giving you some tips to sleep BETTER.
There are many reasons WHY you are not sleeping and if you struggle to sleeping soundly, please contact us, we work at deep levels in your body to help you get the ZZZZZs you need.
Try some of these tips!
Add one at a time over the next two weeks and let us know how your sleep is going:
- Sleepy Time Tea. About an hour before you go to bed, drink about a six ounces of tea and add…
- Magnesium! Our favorite is a powder called CALM. Add this to your tea. Magnesium is a natural muscle relaxant. It accomplishes this by moving calcium out of the muscles, and back into the bloodstream where it can be mobilized elsewhere. When you use magnesium you will feel very relaxed, trust me. I use it every night.
- Drink water ALL DAY LONG with Balance. This is an amazing mineral balance for the day that can help your body with balancing out your PH levels and helping the stress that you have caused your body throughout the day to keep from pulling other nutrients from muscles and bones. Check out our previous blog on water and the benefits of balance.
- Lavendar oil like this one from doTerra. We are fans of essential oils which we will also be highlighting as an add in this year. It is important to pick an essential oil that is of utmost purity to receive the maximum benefits for your body. Message us and we can get you what you need. This can be put on at night on the bottoms of your feet, or even in a humidifier to run as you sleep.
- Eat a small snack with the proper amount of protein and carbs to help keep your blood sugar balanced. Our favorite is a half of banana with a handful of cashews. This snack can help with the sleepy factor.
- Back off of all electronics 45 minutes to one hour before bed time. Pull out an old fashioned book, or have some fun between the sheets (yes, I just said that!)
- Take a warm Epsom salt bath with a few drops of your lavender oil.
- Prayer and meditation. This one is my favorite. Take some time to pray and let go. Give over all your thoughts, worries, and cares to the ONE who created you. Take some time to release all that is kept in that ALWAYS ON brain of yours.
Every one of these tips are what we call symptomatic relief. They can help you temporarily to get some good solid sleep. Some of these can actually help change some of the chemistry in your brain to reprogram, however, if you are one that has chronic sleep issues, please contact us. We have worked with people who have had years of not sleeping. We take time to get to the root of their body dysfunctions and help restore balance, allowing the body to sleep soundly once again.
We love what we do here at Living Tree and are passionate about helping your body return back to full energy, loving life, and restoring sleep!
Thanks for visiting our blog this week.
Peace and Love.
Disclaimer: The information contained on this site is for educational and informational purposes only and should not be relied upon as medical advice, diagnosis or treatment rendered by a qualified medical professional. It is essential that you discuss with your doctor any symptoms or medical problems that you may be experiencing and always check with your doctor before making any dietary change or trying any over-the-counter product. The contents of this document was based on information available at the time.