When Rip Van Winkle took his dog for a walk one sunny autumn day,
He had no idea he would drop into a deep sleep for 20 years.
According to Washington Irving's famous short story,
The Dutch-American farmer,
Unlike many of us today,
Didn't toss or turn and wasn't bothered by unusual dreams or awakened by strange sounds.
There were no 2 a.
M.
Trips to the bathroom.
He simply closed his eyes and gave his body a much-needed rest.
We could learn a lot about sleep from Rip.
Quite simply,
A little shut-eye does a body a lot of good,
Although two decades is admittedly a little too much.
A good night's sleep,
Generally considered to be about eight hours,
Helps to restore our body and our mind.
While we are snoring softly,
Our body repairs,
Grows,
And rejuvenates.
Sleep helps heal our heart and our blood vessels.
It decreases the risk of obesity and it helps ensure a healthy balance of hormones.
Our immune system also needs sleep to stay healthy and respond appropriately to infection.
At the same time our body is being restored,
We are improving the brain's ability to learn and remember things.
Finally,
Sleeping enables our bodies to conserve energy so we are not constantly depleting our reserves and there will be energy available when we need it,
All of which may help to explain why,
When Rip went on to live a long,
Healthy life,
Once he tumbled out of his mountain bed.
The same is also true of those other famous fairy tale sleepers,
Snow White and Sleeping Beauty.
For those of us nodding off in reality,
Sleep is as essential as eating nutritiously and exercising regularly.
Sleep plays a critical role in our overall health and well-being.
Of course,
Rip's youthfulness may have played a part in his lengthy repose.
Fact is,
Getting a good night's sleep can be more challenging as we get older.
Sleep changes as we age.
We often hit the sack earlier and wake up at first light.
We may nap more and we are often awakened,
Especially during the second half of the night.
Fortunately,
There are steps we can take to optimize falling asleep easily and resting soundly and none of them require,
As in the case of Rip,
Drinking a juniper flavored liqueur.
First and foremost,
Aim to go to bed at the same time every night and get up at the same time.
Many people burn the candle at both ends through the week and think they can make up for it on the weekends.
This doesn't work.
It's also important to unplug before you unwind for the day.
Any electronics in the bedroom,
Such as TVs,
Computers,
Phone chargers,
And lights can cause stimulation.
This includes minimizing what is known as blue light,
A very short wavelength found at the end of the spectrum that produces a higher amount of energy.
At night,
All light impacts our circadian rhythm,
The body's natural clock,
But the blue light from electronics with screens are the most disruptive because it suppresses melatonin,
A hormone that helps to control sleep.
Try to shut off all screens two to three hours before bed.
The lure of the little blue light can be persuasive,
Cautions Arianna Huffington in her book,
The Sleep Revolution.
Our houses,
Our bedrooms,
Even our beds,
She says,
Are littered with beeping,
Vibrating,
Flashing screens.
It's the never-ending possibility of connecting with friends,
With strangers,
With the entire world,
With every TV show or movie ever made,
With just the press of a button.
And that is surprisingly addictive.
The co-founder and editor-in-chief of the Huffington Post writes this following a collapse from exhaustion in 2009.
Sunshine and exercise throughout the day will also help you sleep well at night.
These activities tell your body it's daytime,
Time for being productive,
Active,
And alert,
And you'll be able to wind down better at night.
If eight hours of shut-eye does not come naturally,
Try to build up gradually to that goal.
If you sleep five and a half hours now,
Just do what you can to get to bed 15 minutes earlier until you can do that consistently,
And then increase it to another 15 minutes earlier.
When you go from five to seven or eight each night,
You'll feel so much better.
As Rip knows all too well,
There really is nothing like a good night's sleep.
One thing you might want to consider is taking the time to relax.
Try to develop a ritual that allows you to rest and relax before going to bed.
A winding down routine signals to your mind and your body that it's time to stop doing and time to stop going and simply rest.
For example,
Soak your feet in warm water and then use your favorite lotion to give yourself a foot massage.
The warm water will ease tension and help your system unwind while the fragrance will be soothing.
Make your bedroom cozy.
Switch on your favorite lamp or light,
Safely,
A candle on your bedside table.
Be thankful.
Spend one minute reflecting on what made you sad or mad today.
After acknowledging how you felt,
Visualize those events floating away from your body.
Then,
For three minutes,
Think about what made you smile or feel uplifted.
Hold that feeling of joy and thankfulness with you as you close your eyes.
If you're also looking for a little help getting a good night's sleep,
There are some products that may be helpful.
A white noise machine,
For example,
Is very beneficial in many cases.
Unlike most noise that assaults our eardrums,
White noise is consistent and it is spread evenly across all frequencies.
For many sleepers,
This translates into sweet dreams.
It's not usually noise itself that disturbs our rest,
But a sudden change in the noises we are hearing.
White noise masks that.
Sleep masks are often beneficial.
If you're trying to keep light out of your eyes,
An eye mask may do the trick.
You'll find them in all shapes,
Sizes,
And textures.
There are even what are called 3D eye shades,
Designed to ensure greater comfort.
Earplugs are also helpful.
If it's noise that disturbs your shut eye,
You may want to invest in a pair of earplugs.
They are simple and easy to use,
But take your time though to find the right type of earplugs that are most comfortable for you.
There are also ergonomic pillows.
When you lay your head down to rest,
You may want it to land on this.
This type of pillow is designed to fill the curve of your neck for optimal support.
They're often made of foam or other material that retains your shape and offers greater support.
It's all in aid of a better night's sleep.
I'd like to leave you with a quote from the Dalai Lama,
Sleep is the best meditation.
Thank you for spending this time with me.
I'm Donna Lee.
I wish you joy and peace on your journey.
Take care and sleep well.
