How to Get a Good Night’s Sleep

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Sleep is the foundation for holistic health , and giving yourself complete rest every night is one of the best things that you can do to improve your physical and mental wellbeing. Still, many people suffer from sleep deficiencies that can promote poor health, anxiety, and depression. If you are not getting enough sleep every night, you probably feel tired during the day and fall ill more frequently. There are some ways to get back into a cycle of healthy, deep sleep that will soothe you every night so you can wake up ready to embrace the new opportunities of the next day.

How much sleep is enough?

The exact number of hours you should be sleeping will vary depending on your age and your body’s natural balance of hormones. Babies and children need long periods of sleep to stay healthy, and newborns will spend a majority of the day sleeping. Teenagers also have higher needs for sleep, as they may require about nine to 10 hours every night in order to be energized the next day. Adults may only require about six to eight hours of sleep each night, but it should be deep, restful sleep.

What’s the best way to get to sleep and stay asleep?

The body knows to go to sleep because the secretion of a hormone called melatonin is triggered by darkness. In the morning when light is present, the body releases hormones like cortisol to promote activity so that you get up and get moving. Melatonin is only released in the darkness, so keeping a calm and dark sleeping environment is important for falling asleep. If you are able to get to sleep but cannot stay asleep, you may need to make some changes to your routine. Nourishing your health while you are awake with a healthy diet and regular exercise will help you get more restful sleep—so make these habits a part of your daily lifestyle. Also, dedicate your bedroom to rest and sleep by removing distracting electronics. Another step you can take to ensure good sleep is relaxing in the evening just before bed with meditation, yoga, or a hot bath. In the Alpha class at the Optimum Health Institute you learn how to quite the mind and get into a meditative state. Practicing the head to toe relaxation technique while in bed is a sure way drift off to a deep and restful sleep.

The holistic healing program at the Optimum Health Institute consists of three week-long sessions that can be taken consecutively or independently. The sessions interlock classes and activities drawn from 24 ancient spiritual disciplines that promote healing of your body, mind and spirit. Along with guests learning how to cleanse and nourish the body with diet, fasting and exercise, they learn how to quiet and focus the mind with journaling and meditation, plus renew and awaken their spirit with study, prayer and celebration. To learn more about the OHI program call (800) 993-4325 or visit www.optimumhealth.org

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