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Granny Was Right, We Do Need Our Beauty Sleep
The topic of the day for Dr. Oz Show was SLEEPING. Dr. Oz’s suggestions are a good start, but there are a few more things to consider. For one, my grandmother. When I was a little girl at bedtime, my grandmother would send me to bed, gently reminding me why sleep is so important. She used to say “you need sleep to be a big, healthy, beautiful and strong girl”. Granny directly implied that I didn’t sleep much so there was no growth for me and if I did, I certainly wouldn’t be beautiful. There was no room for discussion. How could my grandmother be wrong? It was the voice of the expert, at least for me it was.
Now (40 years later) with modern science on our side; I see that my grandmother was right, at least about the sleep. Medical experts agree for those who sleep less than 5 hours, there is a higher risk of heart disease (stroke, heart attack), mood disorders (depression, anxiety), diabetes and decreased immunity (autoimmune diseases, allergies, colds, flu). . Guess what? Sleep is also a beauty treatment. Lack of sleep causes increased signs of premature aging such as weight gain, wrinkles (oxidative stress) and fatigue.
Practitioners of Ayurveda have long taught that the more sleep we get before midnight, the more restorative the sleep. They ordered us to go to sleep before 10 pm and wake up before 6 am. Why? The rhythms of the body. The rhythm of our body has cycles of sleep and wakefulness. You notice that you feel sleepy in some parts of the day and more awake in other parts of the day. You may have experienced the 3 pm slump. This is the rhythm of our body. If you want to wake up easier and sleep easier, try to wake up before 6 am and go to bed before 10 pm. See how you feel. And that 3 pm slump? Try a quick 15-minute nap instead of caffeine. Of course, you will feel more refreshed and will be more productive.
Have you ever heard “she sleeps like a baby” as a description of a good night’s sleep? Babies wake up every 2 hours, then go back to sleep. Hum, why should we expect another one for us? It is normal for sleep to be in cycles, 2 hours. We go in and out of deep sleep and light sleep throughout the night
During light sleep you hear a noise, see a light, look at the clock or experience other distractions that wake you up. To prevent full awakening, use a sleep mask to keep your eyes closed and earplugs to keep the noise out. As cute as the pet you have, keep it out of your bed. You will both sleep better. If you wake up because you are thirsty or hungry, keep a light snack and water by the bed. Use a night light with a blue bulb when you get out of bed.
Food effects also sleep. The more healthy foods you eat, the better you sleep. Foods to eat more for better rest are soy products (soy milk, tofu, soy), whole grains (rice, pasta, bread), beans, hummus, lentils, nuts and eggs. Herbal infusions are nice, chamomile tea will help you rest if you take it right before bed. Foods that can keep you awake or interrupt your sleep are all forms of caffeine, sweets (sugar) and starchy vegetables eaten close to bedtime.
There are also, herbs, vitamins and minerals that you can add to your sleep regime for that advice that you need a health coach, your doctor or medical profession.
I agree with the 8 tips from Dr. Oz on sleep hygiene:
1. Obey the 15 minute rule – if you’re not sleepy, get up
2. Reserve the bed for sleep and sex only
3. Wake up at the same time every day
4. Make the environment favorable for sleep
5. Power down – do a bedtime ritual
6. Put your head to rest – avoid exercise
7. Stay clear of sleep stealers such as alcohol and caffeine near bedtime
8. Get help from a medical professional, doctor or health coach if you need it.
Remember that your health is your responsibility. After all, if you don’t take care of yourself, who will?
As Granny always said before going to sleep at night, sleep tight!
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