Sleep: How to Provide/Prevent it

If you're anything like me, there are times when you just can't sleep. Sometimes it's something you did deliberately to keep you awake, and other times you can't figure it out no matter how far back you retrace your steps. No matter what the case is, sleep is a very important process that is beneficial to everyone, regardless of your age, size, or body structure.



First let me explain what sleep is. Sleep is basically a state of refurbishment the body partakes. While you are somewhat paralyzed, your brain is actually more active than when you're awake. Sleep is the time where your brain restores health to your organs, and goes over everything you've done in the day (so getting sleep before a test or something could be good for you. From my personal experiences I do feel like I remember my notes after getting some sleep). Go to this link for more good things that come out of sleeping: 11 Surprising Health Benefits of Sleep

Sleep can last anywhere from 10 minutes to 11 hours. 70-90 minutes into your sleep is when REM occurs, a.k.a rapid eye movement. This could happen 3-5 times a night. During rapid eye movement, you begin to have dreams. Before REM are three stages of sleep (non-REM): light sleep, true sleep, and deep sleep. Deep sleep is when you heart rate and breathing slows down the most, and also when beauty sleep takes place. This is when a growth hormone is released to regenerate skin cells, which is why your skin looks and feels rejuvenated when you awaken. However, this only happens if you get the proper amount of sleep. Click here for information on sleep and/or here for more information on beauty sleep.

So if you get the right amount of sleep, you can become healthier (physically and mentally). Now all you have to do is get ready to sleep. However, there are some things that can obstruct the process. Here are some examples of things that can prevent you from sleeping:

*Any source of light. If you are using an electronic of some sort that shines a light (be it a television, a cell phone, a handheld video game, or even a bright lamp), then that electronic could be preventing you from sleeping. Anything that may encourage you to stay up and execute more tasks and not relax your brain cells (i.e. finish a TV series, or get to the next level of a video game), that can keep you awake. Sure, you may doze off once or twice, but that doesn't make it okay, because now you're wasting electricity!! If you're using a lamp to read or something like that (and I am not referring to reading a PDF or ebook. Not the same), then it's not as bad, but those extra lights can strain your eyes and cause problems.

*Energizing music. The last thing you should do before bed is listen to the following genres: rock (heavy metal, punk), hip hop, Bollywood, dubstep, electronica, and so on. This music is obviously meant to pump you into feeling the beat that is in your heart and to let it out. So if you are trying to stay awake, this should at least slow down the process of you closing your eyes.

*Consumption. Eating anything just before bed increases your probability of having nightmares. It may not always be the case, but it can possibly happen, so unless you want to risk the well-being of your sleep, refrain from eating before bed. Eating certain foods can also energize you.

Drinking beverages can stop you from sleeping as well. If you drink a significant amount of a liquid, you probably will not be able to sleep until the beverage is released from your bladder. Plus, it is obviously that the last thing on earth you should be drinking if you want to go to sleep (or the first thing you should drink to help you stay up) is caffeinated drinks. This could be sodas, drinks with the word "energy" on it, black tea, drinks that have an oddly bright color to it that is no where near natural ( ____ade. Fill in the blank as you may), and of course, coffee.

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Now that you know some obstacles to sleeping, allow me to inform you of ways to HELP you sleep:

*Dark environment. Being in a dark room or area can help you get to sleep. In my opinion, this is because you do not have to focus on anything. All you have is your thoughts to lead you into your sleep. If it is not possible for you to darken the room, it may help if you get those things that are specifically made to cover your eyes at night (you know those things with the elastic that goes around your head). I personally do not favor those, but I guess it's worth a try.

*Relaxing sounds. If you can find something that sounds soothing enough for you to focus on to get yourself to sleep, then I definitely encourage you to do so. Growing up, my mother would play smooth jazz for me on our radio to help me get to sleep. It usually did the trick. I suggest smooth jazz and classical music (you can even listen to someone on a podcast with an extremely tiring voice). I also suggest simply listening to a fan. The fan's incessant humming noise can be a sufficient source of sound for you. (Some people listen to something called "white noise" to sleep. I have not tried using this to sleep, but if you have, leave a comment to let me know if you recommend it for anyone else to use.)

*Sleep promoting consumption. There are certain foods that one can eat in order to help them sleep. One of those foods is grapes (I heard people say that grapes keep you up at night, but when I did some research, it was clearly the opposite). Other sleep providing foods are fish, chickpeas, whole grains, etc.

 

As far as beverages go, I would suggest drinking chamomile tea. Chamomile is a flower in which contains properties that help you sleep. It is also good for muscle relaxing, so it basically calms you down. If you make a cup of chamomile and let it steep for at least 10 minutes or until it reaches a dark enough color for you to know that the essence of the flower has been extracted and then drink it before you get ready for bed, you should be able to sleep in no time.

*Lavender. Lavender, like chamomile, is a flower that helps relax the body. Inhaling lavender can slow down your heart rate and blood pressure, which can expedite the process of receiving fatigue. I suggest using lavender essential oils or lavender extract. It is a bit pricey, but it is the most pure source of a lavender flower you can get, and it's natural. then you can either balance it with a carrier oil (i.e. olive oil), and place under your skin (just a drop with a little bit of a carrier. The extract is strong, so this will lessen the strength of the oil). Another way is to place the oil onto your pillow so it will remain in your sleeping spot. So long as you are able to take in the aroma of the lavender, it should be effective.

These are some things I learned about the process of getting some "shut-eye". The things that I have pointed out may not be the same for everybody, and I am aware of that. If you have some ideas on how to get to sleep easier, or how to not go to sleep, feel free to share them with me and the world.

The great thing about  it is these are just basics to facts about sleep. There are plenty of topics about sleep, such as sleep yoga, lucid dreaming (the concept of being able to control your dreams when you sleep), even Abraham Hicks finds purpose in sleeping. Sleep can be much more than a routine you do daily. It all depends on how much you want to learn about it.