Not Feeling Festive? Get Your Zzzzzzzzzzzs

You have probably read many articles about the importance of a good night sleep. Good sleep is not only important to your physical health, it is also key to a good mood. Getting plenty of sleep during this busy season is difficult, for sure.  However, it is essential. The holidays put extra emotional and physical demands on us, and sleep helps us bounce back, maintain perspective, and stay healthy.

Not only is the quantity of your sleep important, the quality of your sleep is, too. Sleep quality can be enhanced in many ways: a cool but not cold room temperature, a very dark bedroom, a comfortable bed without pets or children hogging the bed. Those of us who have reached - ahem - "middle age" have biological factors that make our sleep less sound than it used to be, and may need to take extra steps to insure a good night's sleep.

The first suggestions I make to clients who are frustrated by poor sleep are:

• eliminate afternoon caffeine
• limit alcohol to one (women) or two  (men) drinks
• try deep breathing or alternate nostril breathing* when you can't sleep
• turn off all electronics, including the TV, an hour before bed
• keep a small journal or pad near your bed, and write down any thoughts or chores that are nagging at you
• no vigorous exercise closer than three hours to bed time

If you have made these changes and are still having problems falling asleep or staying asleep, or usually feel grouchy or tired in the morning, it is probably time to get some help. I find clients often hesitate to see an internist or psychiatrist to discuss medical interventions for insomnia. However, I urge them to do so, as I have witnessed tremendous improvement in mood and stamina in those who have sought treatment.

Sleep can make the difference between a good day and a bad one

There are natural sleep remedies that are effective for many people. There are also several sleep medications that have been developed in the last decade that at the right dose do not leave people feeling groggy or "hungover".  I  prefer environmental and natural sleep interventions. However, the effect of sleep on quality of life is so profound that medication should be considered if other interventions fail to help.

If the shopping and wrapping are feeling more like torture than fun, crawl into bed early tonight and take a long winter's nap.

Wishing you more "ho ho ho's" and less stress;  good health, and peace this holiday season.

Be well,

Laura

For more information on alternate nostril breathing, go to: http://www.holisticonline.com/yoga/hol_yoga_breathing-ex-nadisodh.htm

Information Overload: Is Choosing How to De-Stress Stressing You Out?

Finding time to relax is hard enough, and to make matters worse, every lifestyle magazine cover, newspaper or TV newscast has different suggestions for managing stress. Here's some soothing news: results of a study in Behavior and Research Therapy (August 2010) show that breathing is the most effective relaxation strategy. Compared to progressive muscle relaxation and meditation, mindful breathing was the most calming activity.  A stand-out result of the study was how well mindful breathing helped reduce anxious thinking and limit the ability of negative thoughts to upset study participants.

If you have never tried breathing for relaxation, Dr. Andrew Weill gives great instructions:

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four (your belly should expand).
  
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight (your belly should contract as it pushes out the air).
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Take a moment to relax and breath

 This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Two times a day is a great goal, and you cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Be well, and just breathe...

Laura 

Breathing: The Master Key to Self Healing (The Self Healing Series) by Dr. Andrew Weil