Sleep - LPNI
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Sleep
A little sleep, a little slumber, a little folding of the hands to rest. Proverbs 6:10 (ESV)
In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety. Psalms.4:8 (ESV)
As the seasons change, it seems we have our circadian rhythm patterns challenged with sleep issues. Healthy sleep habits can make a big difference in the quality of life.
Some tips to help achieve better and healthier sleep habits might include:
* Maintain a consistent bedtime and wake time to help keep the body’s clock regulated.
* Exercise daily but not at bedtime! Practice a relaxing bedtime routine to help separate sleep time from activities that can cause stress or anxiety.
* Make sure the room environment is the right temperature, free from excess light and noise. Some people benefit from blackout shades, ear plugs, eye shades and other ways to create the conditions needed to achieve good sleeping conditions.
* Make sure the mattress is comfortable and supportive. The pillows also need to be free of allergens.
* Avoid alcohol, smoking and heavy meals near time for sleep. Try to finish eating at least two-three hours before bedtime. Eliminate caffeine products before bedtime.
* Spend the hour before bedtime doing some type of calming activity such as reading or listening to soothing music. Definitely avoid using electronics such as a laptop because the type of light emanating from the screens of these devices is activating to the brain.
* If sleep does not come immediately, try getting up and going to another room or area to do something relaxing until a tired feeling comes.
Sometimes keeping a “sleep diary” will help one see patterns of good sleep vs. poor or restless sleep, and this awareness can help to make some changes to improve sleep. No matter where we live we all need sleep. I especially like the simple words of Proverbs quoted at the beginning of this topic. It ends with “a little folding of the hands” and that is the way to end each day. Take it to the Lord in prayer!
May God bless your slumber and bring you his peace and good health.
Cynthia Rutan, RN
LCMS Parish Nurse Representative for the Northwest District States, USA