Managing Stress

Managing Stress
Sleep Your Way To Success!You've probably heard the saying from Ben Franklin that, "Early to bed, early to rise makes a man healthy, wealthy, and wise." Of course this is great advice, but did you know that there are some important scientific reasons why? Check out what Ingo Logé  a clinical nutritionist and lifestyle educator who specializes in the creation of individual lifestyle and nutritional programs has to say.


These days, too little sleep and too much stress are common problems for many of us.
Early to Bed:
When you stay up past 2:00 am, be it partying, working the night shift or getting up to care for infants, you'll start displaying nervous system fatigue. This often shows up as headaches, muscle twitching in the face and around one or both eyes. Additionally, anyone that misses the optimal sleep cycle, even if they sleep later into the morning, will not get the same degree of restoration as if they had gone to bed by 10:00 pm because the repair cycles are driven by solar, lunar and terrestrial forces, which really don't care about what shift you work or late night TV! When this continues, even for a few days, this is when the caffeine/sugar cycle can really sink its claws into you.

Here are some tips to help you get to bed by 10:00 pm so you don't miss your body's natural repair cycles:

• Get up with the sun. I recommend rising at 6:00 am in the beginning because that way you will naturally be fatigued by the time 10:00 pm rolls around. Early rising is better for the body than late-night activity if you need to get more work or studies done.
• Dim the lights in the house about 2 hours before bedtime. If possible, use natural bees wax candles. Typical electrical lighting is very stimulating to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body into releasing stress hormones to prepare you for another day's work! That really disrupts sleep patterns.
• Try using some essential oils. Oil of lavender is great in bath water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as well as on the feet. Mountain Rose Herbs makes great oils, and they have a special blend called Sleep Ease Oil which, when rubbed behind the knees, works well for aiding your sleep.
• If you can tolerate milk, warm organic milk helps release the neurotransmitter tryptophan, which often makes people drowsy. You'll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps, nausea, gas and diarrhea within 30 minutes of eating a dairy product. You may also wake up with a stuffy nose and excess sleep in your eyes after eating dairy as well.
• Try unplugging all electrical devices in your room for a few nights. The electromagnetic pollution from electrical devices keeps a lot of people from sleeping well.
• Leave your window partially open at night so that you can keep fresh air in the room and don't let the room get too warm either. People typically sleep best when there is fresh air in the room and it's about 60-65 degrees. If it's too warm, you will sweat and feel stuffy and that's a form of stress to the body. Again, out come the stress hormones and goodbye deep sleep.
• There are some excellent music selections that will help you sleep these days, too. I find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low enough that it's not disruptive. In my experience, the right music can work like a charm!
• Shower or bathe before bed. Coming to bed clean and fresh has a relaxing effect
• Make sure the windows are well covered. Even the smallest amount of light can wake some people up. This is one of the most common causes of premature awakening. Streetlights, flashes of light from cars driving by, and the sun rising in the morning can all put an end to a lovely sleep in a flash.