Sleep Matters - The 1-Minute Method to Help You Fall Asleep Easily

We may understand the idea that people should get a good night's sleep academically, but for many of us that realization doesn't translate to changes in our own behavior.

Typically, we continue "muddling through", working late into the night and even on weekends. Too wound up to relax properly in the evening, we may try to medicate the day's stress by watching late-night TV, having a few drinks, or spending hours surfing Facebook to learn what our "BFF" had for dinner.

Some recent studies may help remind us that choosing to get our optimum number hours of sleep nightly can make a positive difference in our professional and personal lives.

Recent Studies:

In a recently released University of California, Berkeley study, researchers found sleep deprivation negatively affects our ability to accurately read facial expressions. This reduced ability could potentially reduce our awareness of non-verbal cues from family members suggesting they are experiencing pain, illness, or emotional upset.

Likewise, failure to perceive subtle facial clues from our boss or co-workers means we're missing important information in the workplace. Even our physical safety could be affected if we fail to notice subtle facial and physical behaviors by potential criminals as we move about in public.

In an earlier UC Berkely study, researchers found a lack of sleep can play a key role in activating regions of the brain that contribute to excessive worry. This was found to be the case in healthy adults as well as people who regularly experience anxiety.

In yet another UC Berkely study, researchers discovered that during dream phases of sleep - also known as REM or rapid eye movement periods - stress chemistry changes and the brain can process emotional memories in ways that reduce the psychological impact.

Dr. Matthew Walker, associate professor or psychology and neuroscience at UC Berkley, and the senior author of this study, commented,

"The dream stage of sleep, based on its unique neurochemical composition, provides us with a form of overnight therapy, a soothing balm that removes the sharp edge from the prior day's emotional experiences".

Poor Sleep Patterns and Our Genes:

In addition to affecting our emotional and cognitive wellbeing, research suggests poor sleep patterns can have a negative effect on gene expression. Swedish researchers at Uppsala University and the Karolinska Institute discovered that genes controlling our biological clocks in cells throughout the body may be affected with the loss of even one night of sleep.

Jonathan Cedemaes, a researcher at Uppsala University and the study's lead author, comments,

"Previous research has shown that our metabolism is negatively affected by sleep loss, and sleep loss has been linked to an increased risk of obesity and type 2 diabetes. Since ablation of clock genes in animals can cause these disease states, our current results indicate that changes of our clock genes may be linked to such negative effects caused by sleep loss."

How to Fall Asleep Easily:

So if sleep is so important, how can we get more of it?

1) Make relaxation and sleep a priority. If sleep and energetic renewal aren't important priorities, you will find excuses to stay up "just another few minutes" to watch television, surf the web, read Facebook and other social media, or otherwise give attention to activities that keep you up and awake.

2) Close down the computer at an hour before bed. Staring at a monitor and engaging in emotionally charged brain stimulating activities don't support sleep.

3) Shut off the television at least an hour before bedtime. As with computer activities, much of television content stimulates brain activity in ways that keep us wired. This is particularly true with the "if it bleeds, it leads" stories on the evening news.

4) Stop consuming stimulants such as sodas, coffee, or tea several hours before bedtime. Sensitivity to stimulants can vary. Some people may experience the effects of caffeine many hours after caffeine and other stimulants are consumed. Know your tolerance and act accordingly.

5) Use the "4-7-8" method to help you fall asleep. Follow Dr. Andew Weil in the short video as he leads us through the simple method.

Of course, if you believe there may be a medical condition affecting your ability to fall and stay asleep, consult your doctor.

Blessings

Steve Carter

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

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Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

For more information about the articles mentioned above, click the article links below.

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Sleep Loss Recent Studies:

The sleep-deprived brain can mistake friends for foes: http://tinyurl.com/p7ju3sh

Tired and edgy? Sleep deprivation boosts anticipatory anxiety: http://tinyurl.com/pploze2

One night of sleep loss can alter clock genes in your tissues: http://tinyurl.com/q6jmmbn

Dreaming takes the sting out of painful memories: study: http://medicalxpress.com/news/2011-11-painful-memories.html#nRlv

Resources & Guides:

National Sleep Foundation Guide to Sleep
http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Center for Disease Control Guidelines on Sleep
http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm

How Much Sleep Do You Need? Health? HelpGuide.org
http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-need.htm

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Why We Ignore Stress and How to Ensure We Don't Using an Easy 3-Step Technique

Is it possible to go through your days in a state of numb chronic tension and not recognize you're about to get hit by the Stress Express Bullet Train? For virtually everyone, the answer is absolutely yes!

How can that be? Isn't stress something we notice, something we feel, something we are always aware of? The answer is - like so many areas of life - it depends on focus and habitual mind patterns.

The Good and Bad News: You Are Wired to Survive:

As a key part of evolution we are programmed to survive. One of the mechanisms that helps us do that is habituation, or habit.

Think of habituation as a form of learning. As a given stimulus is repeated, we're less and less likely to respond to or consciously notice the stimulus. 

The brain is on alert to notice what's new, novel, and threatening. As we get used to a given stimulus over time, we tend to pay little or no attention to "old news". We tune out old signals in favor of attending to new and potentially threatening situations.

Ignoring Chronic Stress Signals:

As we habituate to internal signals we at first may have recognized as stress alerts, our overall stress levels increase. The physical body may take on a chronic muscular tension. Blood pressure becomes chronically elevated. Emotionally, we are frequently on edge, short of patience and less considerate. Life seems to become more of a struggle, so we feel the need to push harder. And we do.

Soon, another round of stressful circumstances hits us. Yes, we may for a time recognize that we're "stressed", but the business of life takes our attention away from internal signals of stress. We habituate to yet higher levels of tension and dis-ease.

Sadly, this ever increasing stress spiral can continue for years. Our physical and emotional health will likely deteriorate and lead to acute medical conditions such as heart disease and stroke. We can become profoundly unhappy to the point that life seems far more a burden than a joy.

Apply the Stop - Look - Listen Technique:

Fortunately, we can harness the power of positive habituation to recognize and release stress in real time throughout each day. 

Choose to get into the habit of taking a one-minute stress break several times a day. At first you'll likely need to schedule these breaks in your daily calendar or set your email program to send reminders. You can also use sticky notes or other items as prompts until the Stop - Look - Listen habit becomes automatic. That will likely take about three to four weeks of daily practice. After that time, you will have created a new, habitual healthy pattern you can benefit from for the rest of your life.

The Three Easy Stop - Look - Listen Steps Are:

Step 1: STOP: Stop whatever you're doing when it's time to take the Stop - Look - Listen break. Notice any sensations, tightness, or uncomfortable feelings in your body. Touch those areas gently and say out loud or silently in mind, "Soften, soften and flow. It's only blocked energy, release and let it go." After a few seconds move your hands over your heart. As you place hands over your heart (right hand over left or left hand over right is fine) take three gentle, long, easy breaths as if breathing into and out of your heart.

Step 2: LOOK: Raise your head up or - even better - stand up and take a few steps. If a window is nearby, look outside. Soften your gaze and look off into the distance. Returning attention to the space nearby, if you have a photo of family, a loved one, or pet available, look at that photo. Really, really look at the photo and allow positive feelings of appreciation and gratitude to flow through you. Feel those feelings and smile. In the absence of photos, find something to look at that creates positive feelings. Flowers, a stuffed animal, a special award or a thousand other items can all work. Really feel the positive energy flow.

Step 3: LISTEN: Pay attention to your self-talk and notice if your self-talk is positive, helpful and upbeat or critical, judgmental, and energy depleting. Choose self-talk with phrases, and commentary that are upbeat and encouraging. Use phrases that include words such as, "can", "choose", "positive", "happy", and "success". Positive power words change our state and allow us to get onboard the Success Express train bound for Joyville, Abundance, and Peace.

There you have it. Three simple steps to help avoid getting hit by the Stress Express while ensuring you enjoy a first class seat on the Success Express for daily travel. 

Acute or serious chronic stress may require help from an appropriate professional. But choosing to take charge of your daily stress challenges with Stop - Look - Listen and other techniques described in posts on this site - and in other authoritative sources - offer wonderful ways to help assure stress mastery becomes a healthy habit everyday.

Your Suggestions:

How do you ensure you stay on top of stress in your day-to-day life? Please add your voice to the conversation in the comments section below.

If you would like to contact me privately, please email me at CarterMethod@gmail.com.

Stephen Carter

Stress Solutions, LLC
CarterMethod@gmail.com
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.