30 Days of Self Healing – Day 23
6 tips to sleep through the night
“Sleep is essential for the body to recover and regenerate.”
Dr. Fabrizio Mancini
Just as activity is healing, so is sleep. During sleep, your body repairs damage caused by stress or environmental toxins, and sorts out memories from the day. When you get less than six or seven hours of sleep each night, your risk for developing diseases begins to increase, blood pressure in- creases, and excess stress hormones are pumped out. Less melatonin—which suppresses the growth of tumors—is produced. (Be sure that your bedroom is dark; darkness helps your body produce melatonin.) You get caught in a bad cycle. On the other hand, adequate sleep: Energizes you. It makes all your internal systems (such as your immune system) more alert and alive. Helps you remember and process things better. Helps you lose weight. People who get fewer than seven hours of sleep a night are more likely to put on weight. Lack of sleep impacts the balance of hormones in the body that affect appetite. Lifts your mood by allowing your body to produce enough serotonin, a feel-good brain chemical.
Here’s how I suggest you improve your sleep habits:
1) Eat at least three to four hours before going to bed, allowing your food time to digest.
2) Cut back on caffeine or nicotine on a daily basis, especially after 3:00 p.m.
3) Create a soothing sleeping environment—no messy bedroom or television blaring with violent shows.
4) Meditate or read for a few minutes at bedtime (although I don’t recommend reading murder mysteries or thrillers).
