A Deeper Sleep

Our body need about 7 hours of

sleep a night to regenerate fully
and maintain good health and
wellbeing.

Here are some tips that will help

you get a good nights sleep :
Replace your mattress
Selecting the right mattress means not only finding one thats
the right size but also looking at the materials used and
whether it suits your budget and needs.
Use sheets made from natural materials (such as cotton or
linen to avoid night sweats)
The right pillow
Always choose a pillow that conforms to your sleep position.
If you sleep on your side, your pillow has to prop up your
head, so it should be thicker than the pillow for a back sleeper.
A larger pillow will often result in neck and back pain.
Goose and duck down are the softest, lightest natural filling,
but are not good if you are prone to allergies as they harbour
dust mites.
Ideas for a good nights sleep
Keep your bedroom quiet, dark and not too warm.
Before going to bed, make sure he bedroom is thoroughly aired.
Going to bed and getting up at regular times provides a healthy sleep
rhythm and synchronizes the bodys biological clock.
To ensure youre tired at bedtime, exercise in fresh air during the
day but avoid strenuous exercise within four hours of going to bed.
Take a short walk before bedtime.
Avoid fatty foods or eating a heavy meal in the evening they take a
long time for your stomach to digest.
Dont drink alcohol, coffee or black tea in the hours leading up to
bedtime. They contain stimulants that could interfere with sleep and
are diuretic, making you more likely to need to visit the bathroom
during the night.
Avoid wrestling with problems in the evening worrying spoils
sleep. Make a to-do list of all the things you need to address the
following day, then relax.
 EYES WIDESHUT
Dreams may be a valuable
indicator of other problems
SYMPTOM
Cessation of dreaming
Complete suspension of dreaming
activity
Impoverished dreaming
Deteriorating levels of dream recall;
dreams drained of vividness and
complexity
Excessive Dreaming
Dreaming never seems to end; epic
sequences of continuous physical
activity, such as housework or trudging
through snow or mud.
Repetitive dreaming
Recurring violent, action-filled dreams. epilepsy, PTSD, migraines, Killer
In the most extreme cases, patients
enact the ongoing nightmare.
Dream-reality confusion
Hyper realistic dreams that are
commonly mistaken for actual waking
events.
POSSIBLE DIAGNOSIS
Neurological illnesses, damage to the
parietal lobe( part of the brain that
draws on sensory information)
Amnesia, alexithymia (patients who
have difficulty recognizing their own
emotions). Also associated with post-
traumatic stress disorder (PTSD),
possibly as an adaptive strategy
against nightmares.
Brain damage, drug withdrawal.
Parkinsons disease, dementia,
Dreams
Bereavement ( grieving individuals
dream of deceased family members),
postpartum syndrome (new mothers
dream their babies are in peril)
 Create a transition routine

This is something you do every night before bed. It could be as

simple as letting the cat out, turning off the lights, turning down the
heat, washing your face and brushing your teeth. Or it could be a
series of yoga or meditation exercises. Regardless, it should be
consistent. As you begin to move into your "nightly routine," your
mind will get the signal that it's time to chill out, physiologically
preparing you for sleep.
Eat a banana before bed
It's a great natural source of melatonin, the sleep hormone, as
well as tryptophan. The time-honoured tradition, of course, is
warm milk, also a good source of tryptophan.
Take a hot bath 90-120
minutes before bedtime
A study published in the journal Sleep found that women with
insomnia who took a hot bath at this point (with the water
temperature at approximately 40C), slept much better that
night. The bath increased their core body temperature, which
abruptly dropped once they got out of the bath, readying them
for sleep.
Clean your bedroom and paint
it a soothing sage Green
Or some other soothing colour. First, remove the clutter from
your bedroom it provides a distraction and stands in the way
of a good night's sleep. A soothing colour provides a visual
reminder of sleep, relaxing you as you lie in bed reading or
preparing for sleep
(6PM)Have a light dinner
One filled with plenty of vegies.
Heavy meals mess up your body cycles by
drawing blood to your digestive system,.
Leaving you sleepy in the early evening
when you want to be alert and active.
Also be sure to avoid any food that gives
you indigestion. Studies show that people
with chronic heartburn are much more
susceptible to insomnia and other sleep
disorders.
(7pm) Handle Family Business
For some reason, couples often wait until
bedtime to talk over issues, emotions or
schedules-and we all know that those late-
night talks can do to your sleep.
Instead, communicate early in the
evening, when you are both better able to
focus and resolve things before climbing
into bed.
(8pm) Dim the Lights

In particular, turn off halogen and

fluorescent lights throughout the
house and flick on softer 45-to-
60-watt lamps to promote the
production of sleep-inducing
melatonin.
(9pm) turn down the volume
Any noise louder than 60 decibels (the
equivalent of a normal conversation) will
subconsciously stimulate your nervous
system and keep you up.
Play light classical music- one study
showed it can increase the length and
depth of sleep by as much as 35%. Just use
an automatic shut-off, so the noise doesnt
rouse you later.

(9:15pm) Take a hot bath

A Study published in the US medical
journal Sleep found that women with
insomnia who took a hot bath about 90 to
120 minutes before bedtime slept much
better that night. The hot bath increased
their core body temperature, which then
dropped once they got out of the bath,
readying them for sleep.
(9:30pm) Adjust the
thermostat in your bedroom
Experts reckon that 17C is the ideal
sleeping temperature.
Anything warmer can spark neural activity
and induce nightmares, while a colder
setting will prevent your body from
relaxing as it tries to protect your core
temperature.
(10 pm) Off with the computer
Off with the TV!
Off with your clothes (and on with your jammies)
Transition your brain and body to bed between 10pm
10:30pm
Relax ,listen to music, write in your journal, do some yoga or
have a pleasant conversation with your loved one.
(10:05pm) Have a Cup of
Chamomile Tea

This calming brew is known to help sleep. You

can also try valerian tea, although it is more
bitter. And while its better to have finished your
days food intake three hours before bedtime,
consider a small snack, such as a mug of herbal
tea with a biscuit.
The ritual is calming and comforting.
Interpretation of dreams
 There is in sleep something mysterious which seems, from the earliest times, to
have impressed man and aroused his curiosity. What philosophy of sleep
sprang from the observation of phenomenon, we do not know ; but like all
phenomena the causes of which are not obvious, sleep came, in the course of
time, to be considered as the effect of the Divine agency and as something
sacred. We should very likely see a vestige of this simple and
primitive philosophy in the reverence shown at all times by the Arabs to a man
sleeping.
But the mystery of sleeping is enhanced by the phenomenon of dream which
accompanies it. Primitive people, unable to explain the psychology of dreaming
or to discover the causes of sleep, observed that, whereas man can, when
awake, control his thoughts and fancies, yet he is utterly incapable, when in
sleep, either of bringing about such dreams as he might wish, or of directing
and ruling those that offer themselves to his faculties; hence they were led to
attribute dreams to outside and supernatural agencies. The gods, whose power
was believed to manifest itself in natural effects, such as thunderstorms and
earthquakes, whose message were supposed to be written by signs in the
heavens, could as well send their communication to men in dreams. Hence the
persuasion arose that persons favored by frequent dreams were sacred and
chosen intermediaries between the deity and man.
 Sleep On It
A calm spirit in a rested body is a beautiful thing . Are you
getting enough sleep or are you up at all hours?
If youre tired, frazzled, and overcommitted, its time to cut
back on your busy schedule and make time for some much-
needed rest.
Its easy to get caught up in a fast-paced lifestyle and forget to
take care of your own needs. Refresh yourself with a quick
nap. It can be a brief catnap in a chair or a real lie-own with
comforter and pillow on your bed. If youre especially tired,
set aside time for a longer, deeper nap. Remember that naps
are not just for children grown-ups need them too.
 As you rest your body, you renew your spirit.
Hours of sleep before midnight are more rejuvenating, so an
earlier bedtime can pay off in greater energy during the day.
If you are not getting enough sleep, decide to modify your
habits
Make restful sleep a priority and you'll reap both energetic
and spiritual benefits.

Take a catnap in the middle of the day to refresh yourself. Make

sure you have a cozy comforter and favorite pillow ready for naps.
Wrap a quilt around you and relax into its warm softness.
 Sleep re-creates. The bible indicates that
sleep is not meant only for the recuperation
of a mans body, but that there is a
tremendous furtherance of spiritual and
moral life during sleep
-Oswald Chambers