Getting Enough Sleep
#1
.Getting to sleep, for me, was rarely a difficult thing, but getting enough, until retirement age came, was. Being a night shift worker screwed with my sleeping patterns, even to some extent, to this day. I can still fall off to sleep at the drop of a hat or chin. I have to not get back into bed in the AM to keep from returning to sleep too long. Six hours minimum for me and 8 to 10 average.

Good sleep and quality rest is very important. This is a good article on the subject:




Quote:Link to Original Article


Getting Enough Sleep
December 31, 2018 by sd

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[Editor’s note: Sleep, as we see below, is crucial. When we have trouble sleeping, we should remember to watch what we eat, if anything, within three hours of heading for bed; clear the day’s worries by giving them to God (let each day take care, said Jesus, of its own), and drift into sleep through prayer and reading the Bible; slumber as the Infant did; cast off the spirit of insomnia; be resolute in sleeping well during 2019]


By Katlyn Mercer

Around six in 10 Americans are sleep deprived, according to a recent national study, and that means that many of us are waking up feeling fatigued instead of energized. If you sleep the recommended number of hours (seven to eight) and you still feel tired, the problem could be sleep quality rather than quantity. Restorative sleep involves more than being in bed for the required hours; it also means reaching the important stages of deep sleep. During these stages, our cells renew, we build muscle and bone, and we help strengthen our immunity. If you toss and turn, snore, or wake up frequently to use the bathroom, take note of the possible effects on your health.

1. Poor Sleep Increases Your Perception of Pain

Pain makes it harder to tolerate pain, according to a study published in the journal, PAIN. The study included over 10,400 adults who were given pain tests. Those who lacked sleep had greater sensitivity to these tests and the lower their sleep quality was, the lower their corresponding pain tolerance! To keep pain to a minimum, ensure your room is dark and quiet, and make sure your mattress’ firmness matches your sleeping position. Your whole body should be supported, so that your shoulders, back, and neck are not in pain.

2. A Lack of Sleep can Cause Mood Problems

Researchers from the American College of Neuropsychopharmacology recently conducted a study on teens, finding that chronic sleep deprivation has serious mental risks – including mood problems and a higher likelihood of depression and addiction. In essence, sleep deprivation interferes with the brain’s reward system. It make is more difficult for people to feel satisfied and happy with normal, everyday rewards. Thus, when tired, they can be more prone to partaking in risky activities.

3. Sleep Deprivation is Linked to Type 2 Diabetes

A study published by the Obesity Society has found that just one night of bad sleep can equal six months on a high-fat diet when it comes to insulin sensitivity. In the long term, those who do not sleep as much or as well as they should can develop Type 2 diabetes – a situation in which they do not respond well to insulin and therefore have too much sugar in the blood. The good news is that it is easy to lower your risk by consuming a healthy diet and sleeping your required number of hours.

4. A Lack of Sleep is Linked to Obesity

If you are wanting to lose a few extra pounds, make sure you sleep well every night. As noted in a study by G Beccuti et al, short sleep duration and poor sleep quality are known risk factors for the development of obesity. Sleep deprivation causes important metabolic and endocrine alterations that increase hunger and appetite and decrease glucose tolerance – among many other changes.

5. Poor Sleep Makes You Stressed

Sleep deprivation causes levels of stress hormone, cortisol, to rise. This hormone, when present at chronically high levels, can contribute to depression and other mental conditions. Keep stress levels down by meditating, breathing, and practicing relaxation exercises at bedtime.

6. Poor Sleep Causes Cognitive Problems

If you are student or you work in a demanding office, make sure to perform at your best ability by getting proper sleep quality. Wakefulness at night time leads to poor cognitive performance in the day. Many studies have shown that sleep deprivation affects attention, working memory, long-term memory, and decision making.

7. Poor Sleep is Linked to Anxiety

Because cortisol levels are high when sleep is lacking, those with anxiety can find that they have stronger symptoms, or panic attacks, when they haven’t rested well. If you have anxiety, one of the most important steps to take is to be very strict with your bedtime routine. Sleep at the same time every night, keep gadgets outside your room, and meditate or breathe prior to bedtime to ensure you are in the right frame of mind to fall asleep quickly.

8. Sleep Deprivation Ups the Risk of Accidents

If you drive to work or school every day, make sure you rest well. Your actions could affect your life and those of others. A 2018 study has shown that those who sleep for less than seven hours in the previous 24 hours have a higher risk of having a car accident.

9. Poor Sleep can Make You Ill

A study by researchers at the University of Washington Health Sciences/UW Medicine studied various sets of twins, finding that who slept less had an impaired immune system, compared to their sleep-loving siblings. As cold and flu season sets in, it is especially important to sleep well. Try to sleep in line with your circadian rhythms, making ‘early to bed, early to rise’ your motto.

10. Sleep Deprivation is Linked to Chronic Pain

Researchers from the Sleep and Pain Lab at Warwick University in the UK have found that conditions like fibromyalgia, back pain, and arthritis can be well managed by good sleep. Their study showed that after following a short course of cognitive behavioral therapy for better sleep, patients with all these conditions found that their symptoms had improved. The study shed a light on the important link between sleep and wellbeing; researchers recommend that this type of program be used to help those who are unable to sleep because of chronic pain conditions, since the relationship between sleep and pain is bi-directional.

We have mentioned 10 ways that poor sleep can affect your health and happiness, but there are so many more you can discover through research. Make sleep a priority every night by following a strict routine. Keep stress levels down, ensure your room is comfy, dark, and cool, and enjoy the rejuvenating feeling of waking up feeling authentically rested and serene!

[resources:
The God of Healing]

One should have an open mind; open enough that things get in, but not so open that everything falls out
Art Bell
  
I don't need a good memory, because I always tell the truth.
Jessie Ventura

Its no wonder truth is stranger than fiction.
Fiction has to make sense
Mark Twain

If history doesn't repeat itself, it sure does rhyme.
Mark Twain

You don't have a soul. You are a soul. You have a body.
C.S. Lewis
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#2
I agree with you. Despite the fact that I had to go through a really difficult period with bad dreams, I have come to the conclusion that quality of sleep is directly related to your mental health. Thanks to my mother-in-law, who advised me Amanda's blog https://dreams-meaning.com/blog/Teeth-fa...in-a-dream. She is such a great woman and a great specialist in her field. I wish I could reflect a more complete picture of my overall experience but it would take a lot more text to add.
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#3
I've long known that there was a connection between good sleep hygiene and mental health. I literally just bought a weighted blanket in an attempt to improve my sleep. It's supposed to relieve anxiety, which I've struggled with for years.
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#4
(07-26-2020, 05:49 PM)Birdie Wrote: I've long known that there was a connection between good sleep hygiene and mental health. I literally just bought a weighted blanket 
It's supposed to relieve anxiety
Should work, infants and newborns love being cuddled and in the newborn nursery, the little ones are wrapped tightly which makes them comfortable and aids their sleep. Perhaps that tight wrap is akin to feeling like they are still in the womb.
One should have an open mind; open enough that things get in, but not so open that everything falls out
Art Bell
  
I don't need a good memory, because I always tell the truth.
Jessie Ventura

Its no wonder truth is stranger than fiction.
Fiction has to make sense
Mark Twain

If history doesn't repeat itself, it sure does rhyme.
Mark Twain

You don't have a soul. You are a soul. You have a body.
C.S. Lewis
Reply
#5
The weighted blanket arrived today and I love it. I can't wait to go to sleep! :)
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#6
(07-31-2020, 04:06 PM)Birdie Wrote: The weighted blanket arrived today and I love it. I can't wait to go to sleep! :)

I'm feeling really exhausted right now, and thinking about this makes me feel cozy.  Let me know how it works - I have the hardest time dozing off every night.
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#7
(07-31-2020, 05:17 PM)Mourning Dove Wrote:
(07-31-2020, 04:06 PM)Birdie Wrote: The weighted blanket arrived today and I love it. I can't wait to go to sleep! :)

I'm feeling really exhausted right now, and thinking about this makes me feel cozy.  Let me know how it works - I have the hardest time dozing off every night.
I actually didn't like it. It was too hot. :( I'll try to sell it.
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#8
(08-01-2020, 04:21 PM)Birdie Wrote:
(07-31-2020, 05:17 PM)Mourning Dove Wrote:
(07-31-2020, 04:06 PM)Birdie Wrote: The weighted blanket arrived today and I love it. I can't wait to go to sleep! :)

I'm feeling really exhausted right now, and thinking about this makes me feel cozy.  Let me know how it works - I have the hardest time dozing off every night.
I actually didn't like it. It was too hot. :( I'll try to sell it.
Hmmm...August=HOT. Maybe wait til fall or winter?
One should have an open mind; open enough that things get in, but not so open that everything falls out
Art Bell
  
I don't need a good memory, because I always tell the truth.
Jessie Ventura

Its no wonder truth is stranger than fiction.
Fiction has to make sense
Mark Twain

If history doesn't repeat itself, it sure does rhyme.
Mark Twain

You don't have a soul. You are a soul. You have a body.
C.S. Lewis
Reply
#9
The funny thing is that the one I have is supposed to be the “cooling” version. Lol.
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#10
Yeah, I think my priority for good sleep is being nice and cool over feeling like a swaddled infant. That's why I get higher quality sleep in the winter!
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