SLEEP AND BREATHING WELL

from The Blue Mountains Gazette

“Most of us have suffered the after effects of a bad night’s sleep” says Jennifer Harris of Buteyko Breathe Easy. “Whether the sleep disturbance is caused by someone else’s snoring, a crying baby, anxiety, overheating, overeating, pain or respiratory distresses such as asthma the over riding cause will be stress.

Stress activates the “flight or fight” mechanism in our bodies. One major effect of this mechanism is that the breathing size and rate increases, and, since we are at our greatest respiratory disadvantage when lying down the additional hyperventilation caused by stress makes a good nights sleep impossible. Conversely a person who breathes correctly may sleep fewer hours yet sleep better and wake up refreshed, alert and full of energy all day.

Here are a few tips for a good nights sleep.

Get plenty of exercise during the day.
Eat less and eat healthily and eat breakfast, lunch and dinner. The dinner should be the lightest meal and should be eaten at least two hours before bedtime.
A walk after dinner is helpful.
Have a set bedtime and wake up time - even on weekends.
Make lists of important details and write down any worries so that you empty your mind before bed.
Limit caffeinated beverages throughout the day and avoid them after 3pm.
Gradually dim your lights at night and avoid forcing yourself to stay awake to watch a movie or read.
Have plenty of ventilation in the bedroom. Bedrooms are better on the cool side with dim lighting for reading and no lighting for sleeping. This includes lights from digital clocks. The hum of a fan can be useful to block out other noises that may be disturbing.
Learn to breathe better as healthy breathing leads to optimal health which includes peaceful refreshing sleep.”

If you have any questions about achieving better health through better breathing or wish to incorporate healthy breathing with Pilates phone Jennifer Harris BIBH FATD on 0414 833 857 or visit Jennifer’s website at www.pnc.com.au/~breatheasy or email breatheasy@pnc.com.au

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