Sleep Management

One day ,my father friend came to our home and asking me that sleeping is the blessing ,after these wording I could realize the importance peaceful sleeping and then working on this topic and found following:

Warning signs:

Which of these situations have happened to you?

• Tuning out at an important client meeting despite efforts to stay focused.
• Begging off from Friday night out with friends three weeks in a row because of tiredness.
• Midday lethargy that improves slightly after taking a cup of coffee.
• Your spouse or children complain that you’re not listening.
• Dozing off halfway through a movie.
• Dark black circles appear under your eyes.
• Getting breathless soon after you start exercise.
• Your hormonal cycle is disturbed.
• You’ve got dark circles under your eyes no amount of concealer can get rid of.

Ticking off even just one of the above could indicate problems with sleep.  The good news is you don’t need to spend a fortune to get high-quality sleep.

Make quality sleep a priority:

There are countless demands nowadays that make our life busy, and the easiest time to cut is sleep. However, to improve its quality you need to make it a priority. It won’t happen overnight and it won’t happen if you don’t perceive it as an important factor of the quality of your life. The first step to have quality sleep is to put it close to the top of your priority list. You can also start building positive habits around your dreaming.

Ideal Sleeping duration:

How much sleep is enough? Enough is when the body has reloaded on lost energy and completed the other processes mentioned above.  Depending on the gender, age, day’s energy expenditure and the quality of sleep, some people manage well with 6 hours while others absolutely need 10.  Ideally (when we don’t allow energy drinks and artificial stimulants to interfere) we sleep when we get tired.  And when the body is ready, we then naturally wake up.  There’s no such thing as oversleeping because your body simply claims the sleep it needs. It warns you when your energy levels are low. Don’t “dismiss” the message – like you would on your cell phone.

 

Turn off your phone for better sleep :

 This really should be a no brainer, but sadly, there are those who are so completely addicted to technology that they have a sense of needing to be “plugged into” the world at all times. You’ve seen them. Those people who constantly have a cell phone in their hands. Texting, talking or downloading the next hottest app is ever constant state of being. So, is it hard to understand that they actually sleep with the phone by their bed? This ultimately leads to being awakened with every subtle little blip or beep of the phone. Your body simply can’t shut down operations for the night and restore itself if it is constantly being alerted with every little message. TURN OFF YOUR PHONE! Or better yet, don’t even have it in the same room with you. Leave it in another location and come to it in the morning. Don’t worry, it doesn’t have legs…it’ll still be there!

Food:

Caffeine may not affect other people’s sleep quality, but a heavy dinner will.  Eating a lot at dinner, especially when meat is part of the menu, requires increased energy expenditure for digestion.  Harvey and Marilyn Diamond ascribe to food combining and following the body’s circadian rhythm.  To be in rhythm, don’t eat beyond 8:00 p.m. or at the very least, not within two hours of sleeping.  Otherwise, the food is poorly digested because of dwindling energy.  It’s like downloading a huge file on Torrent with just 5% of battery life.

Air:

During sleep, the assimilation process – absorbing nutrients from digested food – also takes place. Oxygen from fresh air is needed and greatly aids the process.  We know from 4th grade Biology class that humans inhale beneficial oxygen and exhale harmful (to humans) carbon dioxide. If you sleep in an enclosed room, you are breathing stale air so don’t be surprised if you wake up tired.  And the more people you share that enclosed room with, the more stale air (carbon dioxide) you breathe in.  Open your window to allow fresh air in.   Turn off your air conditioning.  Consider a small portable fan placed a comfortable distance from you.  You save on energy plus its soft whirring sound can lull you to sleep.

 

Bright lights:

When nighttime and darkness comes, the body naturally produces the sleep-inducing hormone, melatonin.  Light affects your body’s ability to produce melatonin. During winter season when the nights are longer, the body produces melatonin earlier in the night. Conversely, bright lights filtering into your bedroom will slow down your body’s production of melatonin.  Put on a sleep mask or tie a scarf around your eye area to simulate darkness necessary to get quality sleep.  This works well too when you need a quick cat nap during the day.

Electromagnetic Field (EMF) Exposure:

EMF is an invisible area of energy that surrounds wiring and electric devices. Joseph Mercola, alternative medicine and osteopathic doctor, explains the EMF components.

Electric field is created by voltage or the force which pushes the electricity through wires.  Electric fields can be shielded physically by walls or other barriers.

Magnetic field is created by the current or amount of electricity being pushed and is concerning because it can travel through barriers over long distances and is hard to block.

EMF exposure comes from cell phones, computers and wireless internet, non-corded portable phones, electric alarm clocks, lamps and wiring, among others.  Dr. Mercola’s advice: Turn off everything electrical in your sleeping area, including WI-FI (modems/routers), cell phones, and portable phones.  Position your head at least 3-to-6 feet from electrical outlets.

 

Write in a journal:

 Journaling is one of the best ways of reconnecting to self. Since we are so distracted with the needs of others and demanding circumstances that we find ourselves involved in, it becomes very easy to lose one’s sense of identity. When a person journals, they are taking the time to mentally clean their slates. Self-examination of feelings, motives and plans for the future allows for mental preparation for what lies ahead.

Read a real book:

 Immerse yourself in a story. Go back in time or allow yourself to be propelled into the future. Perhaps, become an investigator or a world explorer! Anything is possible inside the covers of a good book. When we allow ourselves to be transported to another time or place or simply to be engrossed in a story, we are freeing our minds of the stresses of today and mentally preparing (whether we know it or not) for what is waiting for us when we wake up tomorrow.

Build a quality sleep environment:

In most articles about quality sleep, you will find the usual set of rules, such as keeping your bedroom dark and quiet, having a comfortable bed, keeping the temperature low, avoiding caffeine and alcohol before bedtime, avoiding TV etc. Let’s just mention it all once – these things are very important and it really matters for your relaxing bedtime routine!

Observe and experiment:

Everyone is different and this is why observing yourself is so important to have quality sleep. Start a diary. Install an application on your mobile phone for sleep tracking. Try experimenting with your pre-sleep routine, timing, exercises, room temperature, and sleep length to see what works best for you. If you make it fun set of experiments, you will soon find your own, natural style and not “one fits all” solution.

Expose yourself to light wisely:

Light exposure controls melatonin, which is a naturally occurring hormone that regulates your sleep-wake cycle. If you have problems getting up early, try exposing yourself to strong light in the morning and use dimmed light and sunglasses in the evenings. You may also like to rearrange your space to let as much light in as possible.  Spend more time outside during day light, avoid computer, TV and backlit devices at night. The opposite will also work if you want to stay awake in the evenings – just avoid the light in the morning and expose yourself to it in the evenings.

Establish a pre-sleep routine:

Establishing a pre-sleep routine can prepare you mentally for the next few hours and your body will feel it. The whole day could be crazy, but if you regularly take a short shower, make few physical and breath exercises and then go to bed, your body will start relaxing during the first moments of your shower, a long time before you are actually ready to sleep.

Anticipate wake-up:

Have you ever tried to wake up early in the morning to catch a flight or bus? Your sleep was probably quite short and yet the morning was energized. It is all in your head. When you anticipate wake-up and there is something important waiting for you in the morning, your energy level will be much higher. Plan a quick activity or task early in the morning that will help you achieve quality sleep.

Boost your morning:

Music, dance and fun will greatly help you wake up. They are very powerful mood-enhancing tools that will determine your morning state of mind. Try your best tunes, few crazy moves and some good set of jokes that will pump your blood full of positive energy to your whole body. First few moments during the day will impact the way you think about your sleep.

Exercise during the day:

The National Sleep Foundation “2013 Sleep in America Poll” surveyed 1000 adults, between the ages of 23 and 60.  Major findings showed:

• Self-described exercisers report better sleep.
• Vigorous exercisers report the best sleep.
• Non-exercisers are more-sleepy at daytime.
• Exercise at any time of day appears good for sleep.
• Less time sitting is associated with better sleep and health.

 

This is the first poll result that shows spending too much time sitting might negatively affect sleep quality.

The bi-directional relationship between sleep and exercise was the subject of researchers at Northwestern University’s Feinberg School of Medicine.  The effect of sleep on exercise was immediate, with subjects managing only short exercise sessions after sleeping poorly.

Aerobic exercise (20-30 minutes) improves sleep quality but try not to exercise within two hours of bedtime.  And it’s best to skip exercise if you slept poorly the previous night.

 

The worst thing that can happen when you want to go to sleep is that your mind is worried and tired, but your body has not exercised that much during the day. Physical activity is so important for your health! By exercising for as little as 30 minutes a day, you can have quality sleep, reduce your risk of heart disease and many more.

Take a sleep vacation from time to time:

Life is life, we don’t always sleep as much as we should and over time, we tend to create something called “sleep debt,” which is simply a cumulative effect of not getting enough sleep. Sleep debt is dangerous, resulting in impaired memory, concentration, and motor skills. Your immune system and healing process also suffer. This is why from time to time, you should take a sleep vacation and return to your quality sleep. You simply have to pay your debt back before your organism asks for it!

Quranic Solution:

For sleep problem please recite “seven times daroud sharief, seven times surah fatiha,seven times initial five verses of surah baqara, and blowing on water and drinking before going to bed.

If you think it’s a hassle to work at getting enough quality sleep, revisit the situations listed at the start of this article.  Are you willing to sacrifice your health, relationships, and career due to a weakened immune system, impaired mental alertness, and irritability or inattention?  Getting a good night’s sleep is natural, expense-free protection against challenges thrown your way.  When you sleep like a baby, you can make child’s play of work-life stress. The bonus: clear, bright eyes – no dark circles, no puffiness, and no concealer necessary.

In summary, we have more of a say so in what takes up our time and thoughts than what we realize. It’s truly as simple as making a decision as to what you actually consider to be a priority. Life doesn’t happen to you, you make it happen with how you choose to respond to circumstances and how you choose to prepare for those things you know are on the horizon. You can choose to put your head in the sand like an ostrich and hope they’ll go away or you’ll miss the hard stuff or you can be like that worm that Ben Franklin told us about years ago and jump start on “it” (whatever it is) …EARLY!