Sleep andZZZZ

Sleeping like a baby.  As a father I know what that means.  Your bundle in your arms is relaxed and able to shut down his or her body to get the recharge that they need.  Wouldn’t it be nice if we could remember how to shut down are body to get the rest we need.  We know however that there are factors that can get in our way.  Life’s challenges, schedules that vary , work/family stress and diet are just a few that can get in our way of a Good Nights Sleep.

Key points to know

Circadian Rhythm  ( Define)

Two types of Sleep

REM  Rapid Eye Movement is when dreams can occur.

Non-REM is deep sleep when your brain activity is the lowest.

How much sleep  7 to 9 hours per night

Tips on How to Get a GNS

1. Develop a routine, establish a regular schedule of going to bed and getting up at the same time.
2. Set your temperature in your bedroom at a temperature that is just right for you, not too hot or not too cold. 60 to 70 degrees.
3. Pick out a mattress and pillows that are right for you.
4. Use a favorite blanket or sheets that feel right to you.
5. Avoid napping throughout the day. Try to stay acive and engaged throughout the day.  Open your blinds and drapes to let the Sun in.  Turn lights on .
6. During the day engage in regular exercise program. Exercise should be scheduled to be completed at least 3 hours prior to bedtime.
7. Establish a routine to relax your mind and body. Listen to music, read a book or meditate.
8. Keep your bedroom clean and free of clutter.
9. Keep the room dark and quiet.
10. Make it a habit to unplug from your electronic devices, , laptops, ipads, and TV’s.
11. Avoid eating large amounts of food 2 to 3 hours before bedtime.

          Some foods may cause indigestion  and compound the  problem of falling asleep

12. Abstain from foods and drinks that may have caffeine in them may cause sleep disruption. Coffee, Tea, Soda’s with caffeine.
13. Limit the amount of Chocolate Candy in your diet as many are high in caffeine.
14. Alcohol can disrupt your sleep rhythms even in a small amount.
15. Know which medications may be affecting your sleep. Be sure to discuss this with your health professional.

If you need to utilize either prescription or over the counter sleep aids talk with your Health Professional before engaging in their use.

Sleep Safe

1. Keep clean and uncluttered pathways within the bedroom.  Pay particular attention to the access to bathroom and door out of bedroom. 
2. Instill a sense of security for yourself prior to bed. Lock your doors and windows that lead to the outside.
3. Consider installing motion detection lights within your bedroom to mark your walkway. If not possible have a flashlight by bedside.  No sense in risking a fall if you wake up to use the bathroom in the middle of the night..
4. Have your cell phone fully charged and in a secure place by bedside.
5. Annually check your smoke alarms and carbon monoxide detectors near bedroom.
6. Have an escape plan established in event of fire.
7. Wear comfortable clothes to bed.
8. No smoking in bed.