Sleep, Rest and Recovery: Tips to Natural Good Sleep by Ralph Teller

Natural Sleep

When we sleep well naturally (without drugs or pills), we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis. Sleep directly impacts our overall quality of life.

An average of regularly scheduled 8 hours of deep sleep each day is essential to reaping the full benefits of deep sleep. Good quantity and quality of sleep leaves our bodies and minds rejuvenated for the next day. Full sleep enables needed muscle repair, memory consolidation and the release of hormones regulating growth and appetite. Full sleep enables us to be prepared to concentrate, make decisions, and be engaged fully in all our activities.

How Natural Sleep Rejuvenates the Body

Ten Ways Sleep Rejuvenates the Body:

• Blood pressure drops, breathing slows and muscles relax which gives the nervous system an opportunity to rest
• The Growth Hormone and other hormones are released into the blood stream to promote growth and development
• Blood supply to the muscles increases
• Tissue growth and repair occurs including muscle growth and repair
• Energy is restored
• The Immune System is strengthened
• Energy is restored
• Rapid Eye Movement sleep occurs (REM sleep), which accounts for 25% of our sleep, providing energy to the brain and the body.
• Carbohydrates fuel the brain with Brain Nutrition

13 Tips to Good Sleep Naturally

Good sleep is earned. Thirteen Ways to Good Sleep:

• Long and deep breathing sets the stage for the body to wind down to enable falling asleep quickly. See Breathing Technique for Optimum Health and Good Sleep
• Living a life of Integrity, self respect and respect of others enables sleep with a clear conscience
• Living a Simple Life, but a rich life. See How Lifestyle Simplicity Enhabnces Life Quality and Longevity
• Vigorous Exercise for at least an hour a day insures the body will be tired at night
• A day of Hard Work, Stimulation and Challenge
• Setting and accomplishing daily and long term Goals, creates a sense of Peace and Satisfaction when night arrives
• Avoiding negative thoughts and worries
• Sleeping with the Window Open, and
• Sleeping in a cool room is helpful because body temperature drops during sleep. Sleeping too warmly increases the pulse rate which then makes it more difficult for the body to relax enough to sleep soundly
• A cup of Milk helps the body relax and its carbohydrates fuel the brain and provide Brain Nutrition
• Eat healthy foods
• Eat very little within two hours of bedtime
• Sleep in Darkness. Sleeping in complete darkness is important to getting a good night's sleep because darkness increases the production of Melatonin. Melatonin is a hormone produced by the pineal gland in the brain and controls the body's sleeping cycle. Melatonin is believed to cause us to fall asleep faster and sleep better.

Rest and Recovery builds High Energy Levels for Everyone, especially Athletes

Rest and Recovery helps maintain a high energy level and a high and efficient Metabolism.  Effective energy management has two key components. The first is the rhythmic movement between energy expenditure, which can also be called stress, and energy renewal which occurs during recovery.  In the arena of sports, we have learned that the real enemy of high performance is not stress, which is actually the stimulus for growth. Rather, the problem is the absence of disciplined recovery. Chronic stress without recovery depletes energy reserves, leads to burnout and breakdown, and ultimately undermines performance. Routines that promote the cycle of stress and recovery build athletic skills and aerobic performance.