Nurturing Sleep

By Diane Robert

Sleep is essential to our physical and mental health. After a restorative night’s sleep, we feel refreshed and ready to start our day.  We have the clarity and energy to perform everyday tasks and responsibilities.

Have you ever looked over and wondered how your spouse or partner drifts off into a deep, restorative sleep after barely touching their head on the pillow?  Or if they make a trip to the washroom during the night, they return and quickly fall back to sleep?  

The answer is that they are ‘in the zone’. In other words, they reserve time during the day to address their worries and anxiety. This may include regular exercise or setting aside time to focus on finding solutions to their problems. Either way, these techniques help relieve the stressors that keep us awake at night.  Bottom line…reserve time in the day rather than unpacking worries at bedtime.  

Another practical way to ‘get into the zone’ is mindfulness, such as slowly counting backward from 100. This allows the brain to focus on the present. Box breathing (see previous post) is another way to fall into a state of blissful relaxation.  Personally, I rely on these techniques along with meditation, which has been a blessing in my life.

Practice good sleep hygiene by avoiding blue screens before bed. Lower the temperature in the bedroom and sleep in a dark room. Rather than running out to purchase a set of black curtains, I discovered the benefits of using a lightweight black silk sleeping mask.  It helps my body produce melatonin, the sleep hormone, and my sleep is uninterrupted by light.  For those ladies or men whose partner tends to snore, I suggest investing in a quality pair of custom earplugs fitted by an audiologist.  Check with your local hearing clinic for more information.  Prices are generally around $200 for a pair.  

For a restful night’s sleep, avoid eating two or three hours before bedtime. This will allow your stomach to empty, allowing you to fall asleep more quickly.  

According to the Sleep Foundation, healthy adults generally require from 7 to 9 hours sleep per night.  That said, certain variables like age and health may influence what’s right for you.  

Here’s to a blissful, restorative night’s sleep. Sweet dreams.