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Learn How to Sleep Like a Baby

Learn How to Sleep Like a Baby
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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.
  • Getting breathless soon after you start exercise.
  • 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.

It’s much more than just your body going on “sleep” mode.

In the book, “Fit for Life II: Living Health,” authors Harvey and Marilyn Diamond list sleep as the fourth element of health after air, water, and food. Our busy lifestyles produce more things to do in a day and we often sacrifice sleep. We assume shaving off a few hours from something we spend a third of our day doing wont hurt.  But It will!

Energy is what keeps us functioning and we use it up every day.  When we ran out of energy, we are in a state of enervation.  Sleep is when the body regenerates energy even as  other  important processes are also taking place – tissue repair, healing, cell replacements, and moving waste for elimination. When you limit sleep, you stop your body’s natural energy-recharging mechanism.  You don’t think twice about working on your presentation until 2 a.m, a mere few hours before you leave for a business trip.  But that’s no different from packing your laptop and leaving the charger! You’ll be running on empty.

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There’s no such thing as oversleeping.

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 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.

Quality over quantity: Make every sleeping minute count.

So you’ve set your alarm, switched off the lights, and are looking forward to a restful sleep.  Two hours later, you’re still staring at the ceiling while your mind replays the day’s scenes or tomorrow’s list of To-Do’s.  When that happens to me, I know the culprit is afternoon coffee, a cola drink, or chocolate and I kick myself for forgetting!

Here are other factors that affect good quality sleep.

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.

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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.

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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.

Exercise:

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.

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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.

More Good-Snooze Tips:

Clinical psychologist and sleep expert Michael Breus, PhD offers realistic, practical advice:

  • Take your highest caffeine content beverage in the morning and taper through the day. Starting at 2 p.m, switch to fruit juice or water.
  • Try not to use the bedroom except for sleeping and intimacy to gain “stimulus control” that associates the bedroom with sleep.  If you need to read in bed, use a book light to avoid direct light in eyes.
  • Sleep at the same time every night so your body gets into a rhythm.
  • Practice Jacobsonian muscle relaxation techniques – tensing and relaxing muscle groups.

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.

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Featured photo credit: kakisky via morguefile.com

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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