Avoiding Evil

I have been reading a lot about sleep technology and the importance of sleep on the website for kingsdown matresses. It is said that without sleep you are less efficient and more irratable throughout the day. In fact, in many sleep deprived individuals it has been found that they lose some of their short term memory and bodily functions. Walk around sleep deprived and you will be living a much lower quality life than those who get enough sleep. I find myself getting less and less sleep which has actually changed the way I feel when I wake up in the morning. I used to be fine and happy when I woke up, but not anymore. When that alarm goes off I am groggy, irritable, and half the time I can hardly function for at least thirty minutes to an hour after I wake up. This has certainly been problimatic for those who have to put up with me for prayer meetings on Wednesday mornings at the church.

“Sleep deprivation is estimated to cost $150 billion a year in higher stress and reduced workplace productivity.” –The National Commission on Sleep Disorders

Another thing that I often do is fragment my sleep. I never go to sleep or get up at the same time daily. I often find myself getting up late some days and early other days. The problem with that is, ” Normal, healthy sleep follows a particular cycle of stages. If you break that cycle, sleep is disturbed, which means you will spend less time in the stages of sleep most responsible for the important repair work your body requires.” With all of the requirements I have for seminary and work I find myself staying up late in order to accomplish everything. This means that days I do not have to get up early I sleep late, but then days that I have to get up early I only get 3 to 5 hours of sleep those days which means I do not have a normal sleeping pattern. This has caused me to be less efficient in what I do, it has caused me to be drowsy and sometimes even drift off at work, it causes me to be grumpy and even angry in the mornings, and it has certainly caused me to be late for work and actually makes me accomplish less than if I would have went to bed earlier.

“Fragmented sleep can be as devastating as no sleep.” –Dr. William C. Dement Stanford University, Sleep Research Center

I know that I do not get enough sleep. Yes a lot of it does have to do with my schedule, but it also has to do with my poor sleeping conditions as well. The bed I used to have finally broke down and I could begin to feel the springs in my back. I woke up with back and neck pain every single morning and I would toss and turn a lot. I then traded that bed for a different one, but it isn’t much better. I wake up in pain in the mornings and I do not feel rested at all.

“Most adults get less sleep than they need. Nearly one in three Americans sleep as little as six hours or less during the work week.” –The National Sleep Foundation

According to the Kingsdown sleep technology website the vast majority of human beings all over the world, and in every culture, requires 7 to 8 hours of sleep each night to work at peak performance each day. I certainly do not get that much sleep each day, but I am beginning to think that it may be important to my health, my job, and even school. It seems to me I will get a lot more done and with a better quailty if I can get into a sleep cycle and get decent sleep.

To start the process of getting better, healthier sleep I went and spend $800 on a new bed tonight. I have to go pick it up sometime this week and get new sheets and stuff, but I hope that it will help improve the quality of sleep that I get each night. When I get my new bed, and I get into a better sleep cycle I am hoping that it will change how I feel in the mornings and throughout the day. I guess you could call this a little experiment I am doing… it is an expensive one though.

“America’s sleep problems have reached epidemic proportions, and may be the country’s number one health problem. “ –CNN Health Story Page

Here are some tips from the kingsdown website that can help you get a good nights sleep:

1. Keep regular hours. The best way to ensure quality sleep every night is to stick to a regular schedule. To keep your body clock in sync, try to get up at the same time every morning. Try to keep your usual sleep schedule on weekends and holidays.

2. Exercise regularly. Exercise enhances sleep by allowing both the body and mind to unwind. A 20-30 minute walk, jog, swim, or bicycle ride at least 3 days a week can help your body relax so you can fall asleep faster.

3. Try to cut down on stimulants. Have your last cup of coffee no later than six to eight hours before your bedtime. Late evening caffeine can make it harder for you to fall asleep, diminish your deep sleep, and increase nighttime awakenings.

4. Reconsider smoking. Nicotine is an even stronger stimulant than coffee. According to several studies, heavy smokers take longer to fall asleep and awaken more often.

5. Don’t drink Alcohol. Alcohol is the oldest, most popular sleep aid known. However, alcohol late in the evening may mean problems throughout the night. You end up sleeping in fragments and waking often in the early morning hours. Besides it is nasty and can destroy lives anyway so give it up now to get better sleep and improve your quality of life for not only yourself but those around you. - me

6. Sleep in a good bed. You are less likely to get deep, solid, restful sleep on a bed that is too small, too soft, too hard, or just plain too old.

7. Go for quality, not quantity. Six hours of good solid sleep can make you feel more rested than eight hours of light or disturbed sleep.

8. Do not go to bed stuffed or starved. A big meal late at night forces your digestive system to work overtime. While you may feel drowsy initially, you will probably toss and turn in the night. Avoid snacks that are high in fat as they take longer to digest. If you are dieting, don’t go to bed hungry. Have a light snack such as fruit.

9. Try to unwind and relax before going to bed. Establish a better time in the day for worrying or planning your time.

10, Develop a sleep ritual. Your sleep ritual can be as simple or as elaborate as you choose. A warm bath, reading, or listening to soothing music may ready your body to settle down for the night.

Pressed