With all of the problems and challenges of life, as well as various\u00a0issues that occur almost daily, people are not getting enough sleep. You may try to sleep in various ways: taking medication or just trying again to sleep. But you still\u00a0don’t get the healthy, deep sleep that you need.\u00a0 Your dreams may be active and unsettling. You may experience nightmares, or a disturbing dream may wake you up.\u00a0 In any event, you’re not able to sleep deeply enough to feel energetic the next day.<\/p>\n
It’s also important to sleep at least seven to eight hours every night. If you schedule about the same time each night to sleep\u00a0it will be easier to get the\u00a0optimal amount.\u00a0Recent studies also are beginning to show that getting\u00a0seven or eight hours of sleep may ward off certain diseases,\u00a0such as cancer. Healthy hormones will be released\u00a0through the body.<\/p>\n
Of course you need to get a good bed and mattress, which will make you feel comfortable. But to have a healthy sleep you need to take away the distractions that work against a good sleep. You don’t want to medicate yourself unless it’s really necessary.\u00a0 So don’t\u00a0let medication be your first choice.\u00a0 Medication can\u00a0help\u00a0you to sleep, but you will become dependent on the medecine to give you this relief.\u00a0 Medication\u00a0also has\u00a0side-effects that you may be allergic to. It is better to find other solutions to a good-night sleep the natural way,\u00a0which will be healthier.<\/p>\n
A good-night sleep is an important part of helping your body and mind to become more healthy, and you will fill better about yourself. You will look forward to the new day with more energy and vigor.\u00a0 I will begin to discuss healthy ways\u00a0to\u00a0improve your sleep. This\u00a0article can supplement my book, Create a Healthy Lifestyle,\u00a0on a\u00a0holistic approach to health\u00a0that explains other ways to enhance physical and mental health:<\/p>\n
How to Sleep Well and Feel Vibrant in the Morning<\/strong><\/p>\n The first step is to reduce, as much as possible, the stress during the day.\u00a0 If you have various problems during the day-time hours, you need to resolve these issues and feel satisfied with your solutions.\u00a0 If you can’t resolve the problems that day, set another time and day\u00a0for them. Tell yourself:\u00a0 “These can wait\u00a0for another day.” Be satisfied with your self-talk and put the problem aside.<\/p>\n Any other unresolved issues or disappointments need to be tabled for another time. If you continue to worry about something it will interrupt your composure, and will come into your dreams in a distorted way.\u00a0 This particularly occurs during your light sleep– and as you get more light sleep you will have more vivid, and sometimes more disturbing dreams. When you are dreaming, you’re not getting the deep sleep that you desperately need.<\/p>\n It is vital, therefore, to feel at ease\u00a0 during the night and not occupy yourself with the problems and issues of the day.\u00a0 If you have problems in your relationships, resolve these problems with the partner, spouse,\u00a0friends, family members and others–or agree to work on unresolved issues\u00a0on another day.\u00a0This will further help you to feel relaxed before going to sleep.<\/p>\n Activate the Parasympathetic Nervous System<\/strong><\/p>\n The second step is to activate the Parasympathetic Nervous System, a part of the Autonomic Nervous System, that calms your whole being, slows your heart beat, and helps produce relaxing hormones in your body.\u00a0 By contrast, in times of stress the Sympathetic Nervous System, also a part of the Autonomic Nervous System, needs to be de-activated\u00a0before sleep.\u00a0\u00a0If it is still in “high gear”\u00a0stress hormones\u00a0are produced, the heart beat increases at a rapid pace, and\u00a0your body feels stressed out.<\/p>\n You can easily activate the Parasympathetic Nervous System by\u00a0letting\u00a0go of stress and practice meditation and mindfulness. Take a moment to be in a quiet place, breathe deeply, inhaling through your belly and exhaling slowly. Repeat for a few minutes. Open your\u00a0eyes and feel relaxed.\u00a0 Repeat this practice while focusing intentionally on your breath, breathing in and out. As you focus on your\u00a0breath, all other thoughts flow away like dark clouds in the sky. Now you\u00a0only have your breath to focus on.\u00a0 You may choose other mindfulness practices, but this is\u00a0a good start.<\/p>\n When you are in bed do the breathing and mindfulness practice.\u00a0Let distracting or disturbing thoughts flow away, and ‘watch’ them flow away in your mind. Your mind\u00a0feels calm and relaxed. It is good to go to sleep about the same time each night and get up around the same time. \u00a0Now you are ready to have a good night sleep, and you will look forward to the morning.<\/p>\n \n","protected":false},"excerpt":{"rendered":" With all of the problems and challenges of life, as well as various\u00a0issues that occur almost daily, people are not getting enough sleep. You may try to sleep in various ways: taking medication or just trying again to sleep. But you still\u00a0don’t get the healthy, deep sleep that you need.\u00a0 Your dreams may be active […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-184","post","type-post","status-publish","format-standard","hentry","category-healthy-lifestyle"],"_links":{"self":[{"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/184","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=184"}],"version-history":[{"count":3,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/184\/revisions"}],"predecessor-version":[{"id":189,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/184\/revisions\/189"}],"wp:attachment":[{"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelpanar.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}