Affirmations:
I rest well and increase my rest by loving.
I take impeccable care of myself to be my best for others.
I quickly learn what is best for me and undo unhealthy ways.
I know my quiet and calm mind comes from a well-rested lifestyle.
Rest
Well and Restore Yourself.
We
are a sleep-deprived society.
Even our children do
not sleep well or enough.
We have difficulty
functioning at our best.
Deep rest and
natural sleep are essential to be our best.
Natural
sleep is laying down and sleeping without interruption when tired.
Natural sleep is
waking up without alarms, when sleep is done.
Natural sleep is
done preferably in a quiet safe clean environment.
Natural sleep means
going to bed without crying or upset or worry.
Most
children and toddlers require about 11-13 hrs a day of good sleep.
Most teens require
8-10 hrs.
Most Adults require
7-9 Hrs sleep.
Naps may be
included.
Adults often interfere with children’s natural sleep and create the
problems they resent.
Some
symptoms of lack of sleep in children teens and adults.
•
Overly emotional (explosive temper tantrums, easily hurt feelings, no patience)
•
Difficult to wake in the morning
•
Difficulty concentrating or focusing during play and work.
•
Taking long, or excessive naps
•
Hyperactivity
•
Defiant or contrary behavior
•
Difficulty falling asleep (overtired)
•
Falling asleep as soon as they hit the pillow (sleep should take about 20
minutes for a healthy sleeper)
•
Increased or diminished appetite
•
Accident prone, or clumsy, uncoordinated.
•
Excessive talking (more questions than normal or frenzied conversation) or
withdrawal, no talking.
Everyone
responds to sleep deprivation differently.
Children
often get hyperactive and busy without enough sleep.
Adults
often get lethargic and depressed.
Enough
natural sleep is essential for optimum performance, good health and weight,
emotional control.
Some
Sleep suggestions for you and your family.
Consistent
sleep and rest hours everyday.
Calming
environment at least one hour before bed time.
Self
soothing behavior encouraged. (Warm bath, reading, calming music, no talk of
problems before bed.
Bedroom
clean and orderly with no reminders of technology addiction, homework, physical
activity.
Never
get overly tired, since cortisol flows and will be difficult to calm down.
At
least 20 minutes allowed to settle down for sleep.
Eliminate
stimulating food and beverages with 6-8 hrs of bedtime.
Explore
changing daily schedule to fit with balanced lifestyle.
Everyone
needs enough sleep, fresh air and sunshine, physical activity, meaningful
relationships, productive work and enjoyment to be healthy physically,
mentally, emotionally.
Begin
today to change your own ways to bring health to yourself and everyone in your
family.
Take
the time to share your suggestions after you better your own habits to set a
good example.
Listen
to what others need and want to be helpful and offer suggestions.
Loving
us all with reminders for self care to be our best!.
Betty
Lue
We
sleep 7-8 hrs at night in a quiet bedroom, designed solely for rest.
We
take a 20-30 minute power nap mid afternoon everyday.
There
is no technology in our room, no TV, cell phone or computer.
Our
bedroom is used solely for quiet rest and deep sleep.
We
go there to relax in a beautiful comfortable peaceful environment.
And
therefore our mind/body do just that!