Sleep Healthy, Rest Easy--News from the BIA

How's Your 5? Sleep Healthy. Rest Easy.  Improving your sleep not only improves your health but also helps you make wiser decisions, be more alert, and improve your mood. How is daylight savings time affecting you?  This article's “How’s Your 5?” focuses on sleep. Sleep is essential to your daily function and we have some tips to help you get the ZZZZ's you need to operate at your best. According to National Heart, Lung, and Blood Institute, "Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.” To learn more information regarding sleep and behaviors visit https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency for more information. Be proactive about getting good sleep! 1. Schedule sleep. Carve out enough time in your schedule for sleep. The National Sleep Foundation (NSF) recommends 7-9 hours of sleep per night for adults and less than 40 percent of Americans report reaching that amount. Children require even more sleep depending on their age. To help ensure you get an adequate amount of sleep, determine a set bedtime and wake time and stick to it. 2. Wind Down Time.  Allow enough time before bed to be able to unwind from the day and be able to do the routine at your own pace. This may include a shower, calming meditation, reading, a bath, etc. Try to refrain from engaging in activities/exercises that will raise your heart rate or stimulate your brain. If you are one that cannot shut off your mind at the end of the day, try a calming meditation or making a list earlier in the evening of things you feel need to follow up on the next day. Turn off electronic devices at least 30-60 minutes prior to your set bedtime! 3. Sleep Sanctuary. Creating an environment conducive to sleep is another important step toward obtaining better sleep. Things to consider include: temperature of the room, mattress you are sleeping on, pajamas you wear and sheets you use, how dark the room is, if you like white noise, and if you allow pets in the bedroom overnight. It may even be the time to invest in a new mattress. Given the fact about 1/3rd of our lives are spent sleeping; it is important to have a mattress that is comfortable. 4. See A Doctor. You can get all the sleep in the world and practice perfect sleep hygiene, but if you have an underlying sleep disorder then this can significantly affect your sleep quality. If left untreated, some sleep disorders, such as sleep apnea, can increase your risk for other health problems like high blood pressure and atrial fibrillation. Common symptoms that suggest you might have an undiagnosed sleep disorder include chronic fatigue, loud snoring, restless sleep, frequent urination, headaches, mood disorders, inattention, memory loss, lack of libido, and the list goes on.  5. Baby Steps. As with any goal setting, don’t try to make multiple changes at one time. This can lead to becoming overwhelmed and ultimately not following through on any of your goals. Work at focusing on one change at a time.  Also give yourself an adequate amount of time to accomplish the goal at hand. Research has shown it usually takes at least 21 days to form a habit and even longer if the habit is more complex. So spend several weeks working at one goal before moving on to the next one. You owe it to yourself!.Sleep well! Source: https://www.parkview.com/community/dashboard/4-changes-for-better-sleep-in-2018 How's Your 5? Broadmoor Health and Wellness Center wants you to remember to check-in with yourself and those you care about.   "How's your 5?" raises awareness around self-care and encourages more meaningful conversations about the overall mental and physical health of the people we engage with everyday in our community. If you really want to know how someone is doing, ask “How’s Your 5?” It’s a way of creating a common language across five fundamental domains of human experience: Work. Love. Play. Sleep. Eat.

AWC Member Classes -Oneness Meditation, Thursdays 6pm Trouble Sleeping? Meditation is proven to improve sleep and overall health. The Oneness Meditation is open to all paths, and meditative practices. Use the time and space to connect with your Self, Divine, Higher Self, Religious Figure, or any connection that exists within your heart. Accompanied by guided meditation, the intention of gathering is to promote the experience the Oneness within one's self and others. Thursdays 6pm - 7pm Arts and Wellness Center