Welcome back. In this lesson, we are going to talk about you feeling tired all the time. While not getting enough quality sleep is frequently blamed for your tiredness, there are two other underlying reasons for you not sleeping – stress and time. Thinking about all the things you must do tomorrow can increase your stress level making it hard for you to turn off your brain so that you can go to sleep. The next day you are tired and your level of performance suffers, thus you don’t get as much done as you had planned. Now your stress level is higher than it was the day before. Again, you don’t sleep tonight worrying about all the things you have to do.
This cycle must stop or you are setting yourself up for some serious health issues including:
- Heart disease
- High blood pressure
- A weakened immune system
- Stomach issues
- Dental problems from grinding your teeth at night
Studies have found that impairment from sleep deprivation is like and just as dangerous as impairment from drugs or alcohol, thus setting yourself up for an accident that could kill or injure you or others.
Tips to free your mind from stress
- Shortly before bedtime, try a relaxation strategy, such as deep breathing or meditation.
- Skip blue-screen devices before bedtime. The blue light emitted by digital devices like TVs, phones, laptops, and tablets can throw off your body’s internal clock. Instead, read a printed hard-cover book to wind down.
- Have a cup of hot chamomile tea. This herb can help lower anxiety, making it easier to fall asleep.
- Take a hot bath. A pre-bedtime soak is relaxing. Going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy.
- Count Sheep. As silly as it may sound, it is a time-honored proven way to focus your mind and keep it from thinking about other things that keep you awake.
- Visualize yourself asleep. Use the power of visualization to see yourself asleep. Because your mind doesn’t perceive reality, it will think you are asleep.
- Work Out Early. Exercise is a great stress reliever and has been shown to improve the quality of sleep if you do it early enough in the day so that it doesn’t interfere with your sleep. Keep from exercising two hours before going to bed.
- Worry earlier in the day. Set aside a period of time during the day to think about all the things that normally keep you awake. Then by night, you will have these out of your mind and can fall asleep faster and stay asleep.
As far as making more time for sleep.
Three tried and proven ways are:
- Set an end work time each night.
- Start your wind-down strategy for about an hour or so before bedtime.
- Go to bed around the same time each night and get up at the same time each morning.
By using these three techniques, you can over time, get your biorhythms to work with you instead of against you.
Whew, we have covered a lot and for only the fourth lesson. In the next lesson, we discuss how to take care of yourself when your life is so busy! Be sure to read that one next Tuesday. See you then!