Reaping The Health Benefits Of Sleep & Relaxation
By Laura M. Turner

Have you ever considered sleeping more to improve your health? How about taking time for relaxation? Stress and overwork leaves us tired and lackluster, not to mention straining our health.  Easterners have been touting the benefits of "not-doing" for centuries. But have you ever considered that taking some down-time could actually be good for you? If not, there's some things you should know.  Before we discuss how you can fit in more R&R into your schedule, here's some important facts to consider about rest and sleep:

• Down time requirements can vary widely from one person to the next, but most people need eight to nine hours of sleep each night for good health and clear thoughts.
   

• Deep sleep and meditation provide a chance for the body to rest and repair.  Research also suggests that deep sleep allows for more antibody production and stimulates the immune system. Antibodies keep the levels of bacteria in the system in check and help keep the body disease-free.
   

• Relaxation also allows the body to lower its blood pressure and properly rejuvenate.  It does this by taking the stress off the brain and major organs.

Studies show that most people do not get the amount of relaxation they need to reap these benefits, however.  To help you get your proper rest, here are some shortcut-ideas to help you de-stress and get the healthy benefits that relaxation has to offer.

Take a Nap:
My personal favorite! If you have to stay up late for work or other functions, take a nap before hand. However, try not to nap too close to bedtime as it could interrupt your normal sleep pattern.

Meditate:
If sleep time is at a premium and a nap is out of the question, take 20 minutes during the day to rest, relax and meditate.  Meditation has proven to rejuvenate the body, reinvigorate the mind and leave you feeling refreshed and renewed.  Simply sit in a comfortable chair and allow yourself to take 20 minutes to regroup.

Exercise Regularly:
Exercising regularly has been shown to improve sleep patterns and improve the quality of sleep at night.  By exercising the body, you are getting a one-two punch; it is a superb way to relieve the body of stress and induces the restful, deep sleep which attracts the benefits we've discussed.

Eat A Healthy Breakfast:
Eating a regular breakfast meal will give you energy and keep you energized throughout the day.  Starting off on an empty tank not only leaves you at risk for lethargy, but it leaves your body forced to metabolize secondary sources of fuel and moves it into starvation mode.  This can wreak havoc with weight as well as giving you the feeling of running on empty.

Be Careful Of Stimulants:
Along the lines of eating a healthy breakfast is the avoidance of over using caffeine or other stimulants for energy - caffeine although an enjoyable beverage should not be used in place of a good night's sleep.  Once the stimulant wears off it will leave you feeling lethargic, ready to "crash and burn."

Get In Bed Before 9 One Night A Week:
If you find that you are unable to sleep enough during the week, be sure to fuel up at least one night during the course of the week.  Getting in bed early just one evening of the week can give you the rest and rejuvenation you need to see you through the work week.

A Word About Headaches:
A sign that you are not getting enough sleep is tense muscles of the head and neck. This can often lead to headaches. Many relaxation methods are often just as effective as standard medication in prevention or relieving the pain of a headache.  If you are prone to headaches and are running on little sleep try this:

Run a warm bath to alleviate tension and relax, or try a footbath to move the blood supply from your head to your feet. Soak your feet or your body in warm water, adding hot water at 5-minute intervals. Run cooler water until the temperature is lukewarm. Dry off and lie down for 20 minutes.

In Conclusion: How Much Sleep Do You Need? 

Try this sleep exercise:

To find out how much sleep you need, go to bed at the same time each night and notice what time you wake up in the morning without an alarm. If you continue to feel tired when you wake up, gradually move your bedtime earlier until you wake up naturally and feel well rested. After you've discovered your body's requirements and have tried some of these simple exercises - you should be well on your way to enjoying a healthy, low stress and restful lifestyle.

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Laura M. Turner is a 15-year veteran fitness instructor, fitness trainer and natural health practitioner. She hosts http://www.body-and-beauty.com a website dedicated to inspiring and educating others about the benefits of creativity, natural health and fitness.  Check out Laura's latest book Spiritual Fitness: The 7-Steps to Living Well  or subscribe FREE to her online magazine The New Body News and Wellness Letter: http://www.new-body-news.com