Hello Health and Lifestyle VIPs,
This is Dr. Bernadette, your friendly informative family doctor, prescribing health, healing and happiness and guiding you to your passion and purpose. Are you lying awake at night counting sheep? Although you are in the company of millions of Americans, not getting enough siesta time is no small problem. Insufficient shut-eye predisposes you to heart disease, diabetes, depression and obesity. On the other hand, adults who sleep at least seven hours a night, experience a better sex life, improved mood, clearer thinking and more productivity. A good night sleep is as necessary as breathing.
Let’s Catch Some Zs With These 5 Easy Fixes For A Good Night Sleep:
- For sleep and sex only. Reclaim the bedroom. Everything but sleep and sex is occurring in the bedroom. It has lost its’ sacred essence. I recall awakening from my sleep because of rolling onto my laptop, cell phone or whatever work I brought to bed on a particular night. Kick the office out of your bedroom and take back your sleep haven. If you are really feeling in charge, take it another step and zone your bedroom private––yes, put a sign on the door!
- Unplug––including the television. The optimal scenario is to not have a television in the bedroom, but if you have an excuse to have one, set a specific time to turn it off. There is no way around it, you must power down for quality rest. Electronics provide cognitive stimulation which is the opposite of what you need to sleep. So stop texting, emailing and browsing social media in bed––face it you cannot stay connected 24/7!
- Keep regular sleep and awake hours. Turning-in and rising at random times set you up for fatigue. Establish a routine. It trains your body and reinforces its’ natural circadian rhythm––internal clock. It is important to pick a time you can maintain even on the weekends. By the way, your preferred sleep time slot may be different from others. What’s most important is that you are getting seven to nine hours of quality sleep.
- Meditate day and night. Make mediation a part of your bedtime regimen. This is fantastic way to slow things down and shift your focus from the busyness. It calms the mind and centers your thoughts on you. I generally light a candle and turn on my favorite guided meditation CD. The ideal time to meditate is approximately an hour before bedtime.
- Set the stage for sweet dreams. I read that people who doze off in rooms painted blue sleep the longest––that’s reason enough for me to pick up a gallon of blue paint. Some other bedroom transformation options include new bedding, candles, add flowers or change the wall decor. Also, adjust the lighting and temperature in the room to keep it dark and cool.
Would you like to take a peek into my bedroom? There is a diffuser, my favorite rug which I sit on to meditate, and a sound machine––there’s nothing more serene than falling asleep to the sound of the ocean. Quality sleep is a part of a healthy lifestyle. If it is not sleep or sex, keep it out of the bedroom––sleep tight.
Thanks for spending time reading my blogs. I am writing with you in mind. Take an extra moment to share them. Let’s connect again next Thursday!
In Health, Healing and Happiness,
Bernadette Anderson, M.D., M.P.H. has devoted the past 20 years to developing, teaching and educating others on the principles of health and lifestyle transformation. Her approach is to provide simple tools to allow people to be champions of their own healing, health and happiness and transition to a life of purpose and passion. These are the same tools that helped her drop over 140 pounds! She is the founder of Faith Family Health, Inc., a speaker, a health expert for media, bestselling and international published author, has appeared on national commercials and featured in highly-recognized online magazines.Visit her at DrBernadetteMD.com.