Kinesiology, helping you get a better nights sleep
Do you think that you are getting enough sleep?
Maybe not. Studies confirmed that most adults have been depriving themselves of the amounts of sleep needed.
Our research results were very promising. Eight Kinesiologists studied 60 subjects before and after three kinesiology sessions. With a 39% reduction in the average number of times woken, 19% improvement on the (self-rated) quality of sleep scale and 16% increase in the number of hours sleep obtained each night, the study was a great step forward in providing evidence of the benefits of kinesiology with sleep issues.
Because kinesiology is an individual-based modality, each participant received different treatment. Kinesiologists draw upon hundreds of different techniques – all dictated by what your body requires at any given time. Using feedback from your body, Kinesiologists determine exactly what your body requires to gain equilibrium or balance. In the context of sleep, your Kinesiologist will ‘ask’ your body where the imbalances are and determine which techniques will bring the body back into balance.
So, what did we discover in the study? Having a kinesiology treatment can help, and their are other actions you can try over the next few weeks to help you get a good nights sleep. From my experience getting more sleep from the first night after reading this article it is unlikely as your old sleeping habits need to be corrected and modified to improve your sleep patterns.
You now may think that: “Half an hour short of sleep won’t hurt me.” It does – especially if this becomes habitual.
Each half or even only a quarter of an hour lack of sleep each night accumulates in time.
You may think that the lack of sleep the night before is compensated the next night you get enough sleep – but: it doesn’t.
What you owe the night before remains in the IOU list which piles up each time you lack sleep.
Just how much sleep is enough?
Although it varies depending on the person, it is ideal to consider between seven to eight hours of sleep as enough for the normal person. Younger people need more sleep than older ones.
Sleep is vital to overall health and individual functionality, which is why you have to win back your sleeping time if you lack it. Here are possible sleep robbers (or habits) that you can kick out to regain your sleeping time.
The habit of sleeping late usually starts in a subtle way. You hardly notice you’re doing it at first, until it becomes a habit. Identify the cause. If you can’t pinpoint the exact reasons why you sleep late at night, then chances are, they are small things or chores that are scattered. Those little time-consuming things you spend on could be trimmed and if you review them, the minutes (when accumulated) can turn to an hour or two which you could devote instead to sleeping.
You may not be able to correct this abruptly; actually it would be better to adjust gradually. Once you are able to find the time to retire earlier than usual, it may be difficult to fall asleep at once because of the change in pattern. Don’t worry, this is normal and only in the first few nights. Once you have adjusted to your new habit, you will eventually find it easier to fall asleep early.
Stop your dependency on sleeping aids like alcohol or sleep inducing pills. These aids may knock you out of your senses faster but they can cause frequent wakeful periods thus interrupting your sleep pattern.
If a concern keeps bothering you from getting asleep, try this method. Get a pen (a marker would be better) and a piece of paper (big enough to fill in you concern) and write your concerns on it. Lay it on your side table or tape it on the wall. You don’t go to sleep with your robe on, so it’s like taking your robe off before retiring. In the morning, discard the paper. Sounds trivial but for some, it works.
A phone (landline, mobiles, smartphone, Ipad's) ;These blue screen devices: Turn Them Off At Bedtime.
These items on the bedside can be very handy particularly in an emergency. But it can also be downright annoying, especially when it is set to ring aloud. Take that phone away from your ear. If you need to keep it, set it on silent mode. Depending on your line of business or profession, that phone may or may be not be that important for night calls. Should its presence fall short of its importance, you’re better off without it during the night. That once in a lifetime call which you classify as an emergency may not be worth all the nights you are awakened by a wrong number or a nuisance call. The possibility that someone might call in the middle of the night when you’re asleep results to an agitated feeling that alters your sleep pattern, keeping you half asleep subconsciously.
Your brain monitors and maintains a record of all the hours you owe it in terms of shortage in sleep. One way or the other, you’ll have to pay for it. You should be thankful it doesn’t charge interest or penalties for late payments. Try your best to pull yourself out of sleep deficits.
It's not just a matter of getting enough hours, it's what you do with them that counts. Give your beauty routine a wake-up call and you're guaranteed to look better by morning. It all starts with a good night's rest.
Tub Therapy – You need more than seven hours sleep or stress hormones rise. This causes skin dehydration, pastiness and puffiness. Have a bath before bed, the heat not only reduces muscle tension but as the body cools afterwards it makes your heart beat more slowly resulting in feeling sleepy.
Lower The Thermostat – At night your brain sends signals to reduce your body temperature in preparation for sleep. If you can't lower your body temperature you sleep is disturbed. A cool 18 degrees C works best. Set your heating low and avoid spicy or sugary foods which raise your body temperature.
Humidity – Make sure the air in your bedroom is not too hot or cold as neither hold waster well. This means your skins is more likely to dehydrate and dehydrated skin creases more. If the air is too dry, consider getting a humidifier.
Avoid Too Much Alcohol – If possible, reduce your intake all-together. Sleep will be interrupted and you'll become restless as your blood alcohol and sugar levels drop which results in morning grogginess.
Skin Starbucks – It takes six to eight hours for caffeine to leave the system and up to ten hours if you're on a pill. Ban caffeine after 4pm and remember that a cup of tea or 50g of dark chocolate both contain nearly as much caffeine as an espresso.
Soporific Scents – Camomile and lavender are the most commonly known relaxing essential oils but basil, mandarin, neroli, rose, sandalwood and ylang-ylang are also fantastic. Add a few drops to an oil burner by your bed to help you get a good night's sleep. A drop of Lavender Essential Oil on your pillow can really help you join slumberland
Avoid Skin Irritation – The key beauty impact of a good night's sleep is repair. The skin must be void of make-up and residue but by using harsh cleansers your skin uses all its energy in combating inflammation rather than repairing damage. So be gentle when you apply any face cream before you sleep. A good idea is to spray water on your face before applying night cream.
Start Going To Bed Early – Another reason to get to bed early is that applying skincare in the early hours reduces its effectiveness. It's important to apply products before 1am to allow the active ingredients time to penetrate properly. Take a few weeks to slowly build to an extra 30 minutes of sleep per night.