The Importance of Respecting Your Sleep Rhythms










“I love sleep. My life has the tendency to fall apart when I’m awake, you know?” – Ernest Hemingway

I have always loved sleep.  As a child, and right through until the last couple of years, sleep has come easily.  On the rare occasion that I did not find a hibernating level of slumber, I would easily recover it with a nap.  I generally averaged 9 hours of sleep a night.  I used to hear people talk about their problems with sleep and I felt sorry for them.  Still, I felt even more sorry for the poor souls who did not see the use of sleep and found fatigue and sleep to be more of an inconvenience.  It has been a couple of years now since the youngest of the kids started sleeping right through night.  Nevertheless, I still find myself sleeping with one eye open.  While it is not entirely due to children, I am finding that I now struggle to reach a deep state of sleep and it seems to take a ridiculous amount of time to get there.  I have started preparing for sleep as if I was entering a battle and the bed is the battlefield.  To win this war,  I try to set the stage for success.  I cut my caffeine intake off early, I do some exercise everyday, and I even take a melatonin.  I take sleep so seriously that I dedicated a chapter of it in the Ekahi Method.  

Last night was another example of, despite setting the stage for sleep, I just could not get into the rhythm of sleep.  I think I slept three or four hours last night.  Fortunately I still have the ability to get an average amount of sleep with a late afternoon nap.  I know that this can set a cycle of not being able to sleep later in the evening but I had to do something!  It is amazing how lack a few hours of sleep can affect not only your mood but your coordination, cognitive processes, reaction times, balance, and more.  On the drive home today, I felt inebriated.  I cut off a driver by accident and felt like I was operating in another dimension.  My late afternoon nap sorted me right out.  Let’s take a look at the research surrounding sleep.

How much is needed?

  • According to the Mayo Clinic, 7-8 hours a night for adults

Benefits of Sleep:

  • muscle growth and tissue repair
  • hormone release (growth hormone and melatonin)
  • brain development
  • lower metabolism – lower metabolism=longer life

Effects of not sleeping 7-8 hours:

  • higher mortality rate
  • poorer results on complex mental tasks
  • lab animals denied sleep for a few weeks have immune system failure and die

Tips for getting a good rest:

  • get 30 minutes or more of exercise during the day or early evening
  • an hour or more before you plan to lie down, start turning off the lights.  Stimulating the retina with light prevents the release of melatonin (a hormone related to serotonin to make you sleepy)
  • sleep in a dark room – any light source can prevent you from reaching a deep sleep
  • good air flow – if possible, try to have air moving in your room
  • cut the caffeine at least 3 hours before bed
  • turn the cell phone off and move it away from your head
  • try a melatonin.  These supplements can be purchased over the counter at most health food stores and druggists.  Ask your health practitioner about it.  

Respect your rhythms:

  • it is true that we all have different sleep rhythms
  • if your natural inclination is to go to bed early and rise early, set the sleep stage for that to happen
  • If you prefer to stay up later and wake up later – I hope you have found an accommodating career and lifestyle

Now if you will excuse me, I must start preparing to gain the upper hand in the war for more sleep tonight.  




3 Responses to “The Importance of Respecting Your Sleep Rhythms”

  1. 今の限定版の時計を配置したオメガ同軸逃げシステム装置、スムース、象牙色文字盤が優雅な復古息、その上の時間スケール、針と早期オメガマークやアルファベットは18金の材質、気高くて優雅。文字盤の上のローマ数字の「XXIX」(29)寓意が北京で行われた第29回オリンピック大会。18金ケース径37 mmを経て、スムースに磨きをかけて、18金付きとボタンの黒い折り畳みワニ皮バンドを完璧に溶けて。スーパーコピー時計アーチ防摩耗サファイアクリスタル表鏡を経て、防ミラー処理、深さ100メートル防水。表を刻んで北京オリンピックマーク印刷、唯一無二の限定版番号や腕時計の発売日とともに、黒つや消し専属セット荷重。

  2. は、コンスタンチンchaykinコンプトゥスの復活祭の時計のケースを模倣するサンクトペテルブルク、ロシアの聖イサク大聖堂のように、全体的な形状は、ドーム、柱廊、鐘塔とすべてのこの記念碑の大聖堂にマッチする色を選んであった。トップの上のギョーシェとゴールドエナメルで飾られたドームは、キリスト教徒のための復活のシンボルと一致するように卵の形状に成形する。4つのミニチュアの鐘塔、24柱構造の側の上のモザイク装飾とすべての他の小さいデザイン要素を考えて、元の建物に合わせて作られている。

  3. Speake-Marinの作品は全て可視作りに向けて、伝統工芸を集める経典表、伝統工芸の代表作で、その出現より今日の腕時計市場いくつか提供する別のスタイルの選択。ロレックス-スーパーコピーまさにブランドの創始者ピーターSpearke-Marinさんが「タブ目的は今日の市場を達成し、腕時計の真価は時間の変遷が历久弥坚経歴。」

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