Shockingly (or not) most of us do not get the recommended 6-8 hours of sleep per night. And even if we do manage to sleep for 8 hours, we’re not getting the quality of sleep required. Most of us under rate or disregard the enormous amount of benefits the body receives from proper sleep.
Sleep is a time for our bodies to repair the damage done throughout the day. Our brain is constantly processing information through our senses. Sleep is a time for our mind to be quiet and still as it processes everything a person experienced. It is a time for the body to focus full attention to the elimination of toxins that get absorbed through the skin, or ingested through food and drink. It is a chance for the body to tonify the organs and repair muscle tissue, fascia, nerves, tendons and ligaments. A person doesn’t have to be a fitness fanatic in order to need these benefits. Everyday life is a workout and the body must recovery properly in order for optimal health to exist.
So what causes a person to have difficulty sleeping? There are many factors, such as smoking, noise, exercising before bedtime and side effects from medication.
Another reason could be Magnesium deficiency. Nearly 75% of us do not get the recommended amounts of magnesium in our diet and this deficiency has been associated with nocturnal awakenings.
Some people have trouble falling asleep due to the activity in their own minds. A restless mind may lead to a restless night. A restless night includes tossing and turning, grinding or clenching the jaw and waking up every few hours.
Trying a simple meditation technique can help one fall asleep and stay asleep;
- Lie on your back.
- Place a support pillow under your knees to take the pressure off your lower back.
- Place a pillow under the head and neck.
- Gently close your eyes and focus your attention to your pelvis and hips, relaxing any tension and allowing the feet to naturally fall to the side. Feel your legs get heavy and sink into the ground.
- Next, focus on your arms, feel them get heavy and sink into the ground. Your head then sinks into the pillow.
- Bring your attention to your breath. Allow your chest to rise and fall calmly. Inhale for the count of 5, followed by an exhale to the count of five. Relax your jaw and allow your entire body to sink into the ground.
- If a thought comes into your mind just allow it to pass, do not allow your mind to focus on anything but the breath. If you are unsure if a body part is relaxed, tense it and release. This will teach your body what it feels like to relax. It will allow for a mind/muscle connection.
This meditation technique can be used at any time throughout the day. Although it will help you fall asleep, a simple 5-10 minute meditation midday is a great way to decrease stress levels.
If you are one of the many people who work indoors all day, a 20 minute walk midday can do wonders for your sleep and your psyche. Although typically referred to as a “Vitamin” Vitamin D is actually in the hormone category because the body can produce it on its own. This hormone is responsible for letting our bodies know it is daytime and has dramatic effects on the sleep cycle. So get out for 20 minutes of Sunscreen – Free time per day for improved sleep quality.
If you still feel like you’re not receiving optimal amounts of quality sleep, I recommend Prime Dreamz by nutraMetrix. It contains 4 all-natural ingredients (Magnesium, Passion Flower, Chamomile and Melatonin) which combined will help you fall quickly in to a deep, restful sleep.