Sleep

Why is sleep important?  How much sleep do we really need?  What can be done to aid sleep without loading up on a bunch of drugs?  I'll go over all this and more!

Music composed and performed by V. Karaitis

Transcript

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 Hey!  Thanks for listening!  I’m Chris Wagenti, and this is Who Gets It, Naturally.  Music was composed and performed by V. Karaitis.    I’m not selling anything, diagnosing anything; offering any cures or replacing your doctor.  I’m just sharing my passion for natural products.  If you’re pregnant, please consult your doctor before trying anything new.  Everyone is different so you may need to tweak the recipes a bit to work for you.  Always start with the least amount of essential oils…you can always add, you can’t take away.  Remember, these remedies don’t last forever, you need to reapply as needed.  If you are allergic to any of the ingredients I use, please substitute for something you’re not allergic to.  Just because it’s natural doesn’t mean you can’t be allergic to it.

Before I get into this episode, I just want to apologize…it’s that time of year, and my allergies are being a bit obnoxious (which you were probably able to figure out after the last episode, my voice is a bit rough). 

Today I want to talk about sleep.  Why is it so important?  Because it’s when your body rests.  Well, yes and no.  Your muscular, respiratory and cardiovascular systems, including your heart, slow down, a lot, like keeping going just enough to keep you alive.  When you’re in a deep sleep, you’re basically paralyzed; your breathing becomes extremely shallow; your heart and pulse rate are thready at best.  Did you ever have a baby fall asleep on you?  You can feel their whole body just collapse on yours.  (I LOVE that… it’s been a while since I’ve said this, but, I am a freak).  And, like in comedies, when there’s an old person sleeping and they can’t tell if they’re alive or dead…somebody holds a spoon over their nose and mouth to see if they’re still breathing, because your breath gets that shallow.  However, your endocrine system goes into full swing.  During sleep your body heals itself, rejuvenates.  It’s when your body fights infections; releases growth hormone, especially in children.  When you’re sick, you’re always told to get plenty of rest.  Why?  Because your body heals itself when you sleep.  Getting a “good night’s sleep” helps with the learning process and with forming long term memories.  Sleeping helps regulate your circadian rhythm.  This basically gets your body into a routine of when to release certain hormones.  This is also why experts say children can need up to 12 hours of sleep a night.  Actually, the general consensus is that newborns to 3 months old should get 14 to 17 hours of sleep daily; infants 4 to 11 months should get 12 to 15 hours; toddlers 1 to 2 years old should get 11 to 14 hours of sleep; pre-schoolers 3-5 years old should get 10 to 13 hours of sleep; children 6 to 13 years old need about 9 to 11 hours of sleep nightly; teens 13 to 17 should get 8 to 10 hours of sleep a night; adults 18 to 64 need about 7 to 9 hours of sleep and adults 65 and older should try to get 7 or 8 hours of sleep a night.

Not getting enough “good” sleep can interfere with cognitive functions, growth, metabolism, breathing, heart rate, healing, emotions… when I’m tired, I can get very emotional…I’ll cry for no reason at all when I’m overly tired.  It’s not pretty.  You know when you see a really cranky kid pitch a fit in the middle of a store?  Odds are a lot of it has to do with poor sleeping habits.  

According to the National Institute of Health, this info can be found at https://www.nia.nih.gov/health/sleep/getting-good-nights-sleep,    QUOTE:  “An ongoing lack of sleep or poor-quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity. They are also linked to memory problems, forgetfulness, and more falls or accidents.

Aim for 7-9 hours of sleep each night. Here are some tips to help:

• Go to bed and wake up at the same time every day, even on weekends.
• Find ways to relax before bedtime each night.
• Avoid distractions such as cell phones, computers, and televisions in your bedroom.
• Exercise at regular times each day, but not within 3 hours of your bedtime.
• Don’t eat large meals, or drink caffeine or alcohol late in the day.
• Avoid long naps (over 30 minutes) in the late afternoon or evening”

END QUOTE

Personally, I hate naps…they do nothing for me, well, they actually make it worse.  I can’t fall asleep with the TV on… no I shouldn’t say that… when I go to bed, it needs to be quiet and dark.  I have black-out curtains on my bedroom window.  I don’t have a TV in my bedroom.  

The one most people probably find difficult to do is find ways to relax before bedtime.  There are different things you can try:  taking a warm or hot bath; reading; knitting or crocheting; puzzles; word games like crosswords or logic puzzles; meditation.

Sleep disorders can also be the culprit of lack of sleep, or restless sleep.  Sleep disorders include insomnia – the inability to fall asleep, stay asleep or return to sleep after waking up too early; sleep apnea, which is unusual breathing or complete pausing of breathing during sleep; narcolepsy or sudden and excessive sleepiness during the day; and restless leg syndrome which is annoying sensations in the legs that can keep someone from falling asleep or staying asleep.  Sometimes, just being in unfamiliar surroundings can disrupt sleep.  

Something as simple as the temperature can have a huge impact on how well you sleep.  I tend to like it on the cooler side when I sleep.  Even in the winter I can’t have the heat up too high at night.

The Spruce has an article on Feng Shui for the bedroom found at https://www.thespruce.com/how-to-feng-shui-your-bedroom-1274334, it offers guidance on Feng Shui – QUOTE: 

“If you're looking to improve the feng shui in your home, start with the bedroom. The ancient Chinese art of arranging objects is a practice that some believe can positively affect your relationships, comfort, health, and well-being.  

According to feng shui principles, the bedroom is the most important room in your home. Feng shui practitioners believe that making simple adjustments like positioning mirrors correctly and facing your bed in the right direction can create peaceful, balanced energy throughout the space.” END QUOTE

The article calls out 15 guidelines or principles for good Feng Shui in the Bedroom:

1)        your bed should be in a commanding position, meaning, when you’re in bed, from the lying position, you can easily see the door without being directly in line with it.  Yes, Feng Shui has adjustments.  If this isn’t possible, strategically place a mirror so that you can see the reflection of the door when you're in bed.  You don’t want any doors to open up directly in line with the bed. Especially avoid the “coffin position” where your feet point out the door.  This is said to allow chi, finances, just about everything to move out of your body and out the door.

2)     Get a headboard and place it against a solid wall.  Try to avoid placing your bed under a window.  This represents stability and support.  It should be solid with soft edges.

3)      Don’t keep anything under the bed.  This will allow chi to flow freely and evenly to rejuvenate while you sleep.  At the very least, don’t keep shoes or luggage under your bed, they can subconsciously make you feel like you’re moving.  Linens, blankets and pillows are ok.

4)        Keep electronics - TV, computer, cell phone - out of your bedroom whenever possible.  They emit electric and magnetic fields that can disturb your sleep and mess with your immune system.

5)      Create balance with symmetry.  For instance, leave the same amount of room on either side of the bed.  Use 2 nightstands and table lamps, if needed. 

6)       Use neutral colors on the walls to promote relaxation.  Decorate with colors associated with what you are trying to attract – cool blues and pale greens for rejuvenation and vitality; reds, pinks and white for partnerships; green or purple for prosperity.

7)     Use art to encourage what you want – for love and romance, keep family photos in a different room; for relaxation, find serene beach scenes and so on.

8)      Keep books in a different room.  They contain active energy to stimulate the mind.  

9)        Keep exercise equipment out of the bedroom.  It carries active energy 

10)         Keep your desk separate from your bed.  If your desk needs to be in your bedroom, separate the space with a screen, or cover the desk with a cloth or sheet at night.

11)           Buy the biggest bed that will fit in your bedroom that you can afford.  The extra space in the bed allows chi to circulate smoothly.  Keep in mind that King sized beds require 2 box springs.  This split can disrupt a connection and harmony between partners.

12)         If you’re not allergic to them, and if you won’t kill them, add a plant or two.  Here’s a fine line – living green plants bring vibrant life energy, however, too much of this energy can disrupt restful sleep.

13)         The color of your sheets should be based on what you want to invite into your life.   Looking for a little extra cash…use green sheets.  Looking for love, use red or pink sheets.  Neutral colors promote relaxation, so they are always a good bet.

14)           This one is debatable – keep fresh-cut flowers for a luxurious feeling.  Again, if you’re allergic, like me, skip this one.  Different flowers have different meanings.  I guess if you could, fresh Lavender might be nice…Lavender has sedative affects.

15)          Clear your bedroom regularly.  What???  Smudge, or diffuse sweet orange to uplift the energy in your bedroom.

Some Feng Shui Don’ts for the bedroom:  QUOTE “

• Don't put your bed where it will face a mirror, as the reflection could disturb your sleep.
• Don't place your headboard against a wall that has a toilet on the other side or your good fortune could be flushed away. If you have a primary bathroom connected to your bedroom, also avoid placing your bed in direct alignment with the bathroom door.
• Don’t place your bed under any low beams, soffits, or sloped ceilings or you will feel pressure.
• Don't place water fountains, water features, or images of water in your bedroom, as that could encourage good fortune and love could wash away. While water elements (like fountains and artwork depicting oceans) can promote good feng shui in the home, they should also be kept outside of the bedroom since they give off too much energetic yang energy.
• Don't push the side of your bed up against a wall. Make sure your bed is positioned on a wall where you have space available on three sides of the bed (left, right, and foot) so that energy is not trapped.
• Don't hang a chandelier over your bed because it may cause harsh light and feelings of unease if something is dangling above you at night.”
• END QUOTE

If you do choose to try some feng shui, do your research.  There are fine lines – like the mirror…it’s good to help with seeing the door, but it needs to be positioned just right so it’s not directly facing the bed.   There’s lots of great resources.  Years ago I bought a “Feng Shui for Dummies” book.  I still use several of these principles.

Some of the top essential oils that aid in sleep are Lavender, Bergamot, Roman Chamomile, Ylang Ylang and Cedarwood.  Some say Peppermint, however, it also has energetic properties.  It could be too stimulating for some.  There are many different ways you can introduce essential oils to the bedroom to aid in sleep.  The most obvious is diffusing.  There are many diffusers that have timers or automatic shut offs.  Or you can use a diffuser that isn’t electric, or add a few drops of the essential oil on a cotton ball strategically placed on your night stand.  You can also make a mist.  I use either a 1 or two ounce amber Boston Round with a mister cap.  Use 10 – 30 drops of essential oil (about 10 drops for a 1 ounce bottle, no more than 30 drops in a 2 ounce bottle), about 1/8 of a teaspoon of vodka and either distilled water or Witch hazel.  Add the vodka and Essential Oils to the bottle first, swish around to mix, then add the water or witch hazel.  Tighten the mister cap and shake.  Before going to bed, spray some on your pillow, sheets, in the air around your bed.  But, wait, you didn’t say which essential oils.  No, I didn’t!  That depends on you.  I’ve made it with Lavender, Cedarwood, and a mix.  It depends on what you like and what works for you.  You can also have a cup of tea – Chamomile, Lavender – make sure it’s an oil that can be ingested.  Or, use the flowers…you’ll need a tea ball for that.  You can steep them alone or mix them with a green tea, steep for about 5 minutes and enjoy.

Sometimes, while I’m lying in bed, and I wish I can remember how I found out about doing this, get comfortable, close your eyes, and think, “my toes are tired, my toes are going to sleep.  My feet are tired, my feet are going to sleep.  My ankles are tired, my ankles are going to sleep” and work your way up to your head.  I’m usually asleep by the time I get to my neck.  

Another thing I’ll sometimes do to fall asleep is meditate as I’m lying in bed.  Just close your eyes, take deep breathes, and concentrate on your breathing.  Put all of your thoughts in a bubble and let them float away.  

There are lots melatonin products on the market.  I don’t use any of them, but if you do go this route, or just want to try it to see if it works, do your homework.  Remember, the less ingredients, the better.  Recommendations are good, just keep in mind that what works for one may not work for another…one size does not fit all.

As always, If you have any questions or suggestions, please feel free to email me at vobyjypsee@usa.com … You can follow me on X and Instagram … @vobyjypsee; or LinkedIn…search either Chris Wagenti, Who Gets It, Naturally or Voice Overs by Jypsee.  Please download this episode, and make Who Gets It, Naturally a favorite on your preferred channel so you don’t miss an episode.

You can buy me a coffee or get a membership at www.buymeacoffee.com/vobyjypsee4.  Thanks for your support and for listening!  The next episode will be published on Thursday, May 16th.