This quote from Benjamin Franklin is 100% wrong! As much as we admire people who work hard and sleep little, sleep is not wasted time – it is vital for good health.
If you don't sleep enough, you will die. This happens literally in a condition known as fatal familial insomnia, where increasing insomnia leads to death, usually in less than a year.
Sleeping too little has serious negative health effects, some of which include:
- Increased risk of heart disease
- Increase in inflammation
- Reduced performance of general tasks
- Development of diabetes or pre-diabetes
- Premature aging
Make sleep a priority
You should try to:
- Sleep 8 hours a day
- Stick to a regular bedtime (Kids have bedtime and so should you)
- Keep regular waking times
Enabling Sleep
Control your sleep environment and your pre-bedtime rituals as much as possible.
If you have sleeping difficulties, create a bedtime routine that starts about an hour before you try to fall asleep. You can:
- Have a bath or a hot shower to relax yourself
- Bath in dim light; use candles to light your bathroom
- Add a tablespoon of Epsom Salts to your bath water
If you have difficulties falling asleep you HAVE to stop using cell phones, computers and tablets at least an hour before you try to fall asleep. There are apps that can control the kind of light emitted by your computer, tablet or smart-phone.
Watching TV will also damage sleep patterns.
Guidelines
Here are some vital guidelines that you can adjust to control your sleeping environment:
- No electronic devices, including TVs, tablets and smart-phones
- Dim the lights! The dimmer the light before you go to bed the better you will sleep.
- Ensure your curtains block out all outside light
- Cover any lights that may emanate from sources such as pilot lights or switches
- Keep your room cool; the warmer the room, the harder it will be to sleep through the night
Other Sleep Enhancing Activities
You can prepare for a better sleep during the day by:
- Spending some time in bright sunlight (when you can), this helps to set your sleep clock
- Doing a little exercise every day
Adapted from Banting Sucks by Dr Howard Rybko (https://drrybko.com)
Natural Sleep Aid
Calcium is the most abundant mineral in the body and is the primary mineral responsible for strong bones and teeth. Calcium is a natural sleep aid that can help you fall asleep and have a restful sleep. Magnesium is a mineral that plays an important role in maintaining healthy bones and is necessary for proper functioning of nerves and muscles. Magnesium is needed for calcium absorption and it is therefore important to have an appropriate balance of both minerals in order for them to be effective.
Treats Fatigue
Passion flower extract comes from the dried aerial parts of Passiflora incarnata (passion flower). The flower got its name because of its resemblance to the crown of thorns, reminiscent of the passion of Christ. The main active component of Passion Flower extract is Chrysin, a monoflavonoid. The extract also contains the following active ingredients: alkaloids, flavonoids, sterols, amino acids, saparin, and cyanogenic glycoside. Passion flower extract has been used to help treat fatigue and nervousness.
Maintains Sleep
Calcium is the most abundant mineral in the body and is the primary mineral responsible for strong bones and teeth. Assists in maintaining healthy bones and teeth. Calcium is a natural sleep aid that can help you fall asleep and have a restful sleep.
