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Tag Archives: Sleep

Tips for Sleeping in Hot Weather

Posted on 06/30/2020 by Nancy Ayanna Wyatt — Leave a reply

Hot Weather: How to Sleep in the Heat

That’s the name of a BBC article that gives good advice for everyone who has trouble going to sleep or staying asleep in hot weather. In case you don’t want to read the whole thing, here are the main tips they suggest for use during hot weather.

1. No napping
2. Keep to routines
3. Remember the basics
  • Take steps to make sure your bedroom is as cool as it can be at night.
    • Nancy’s Note: that works for many people, but I cannot get to sleep easily when I’m cold, so I start warm and then have a layer of blanket that I can easily pull off when the body begins to get overheated.
    • Nancy’s Note: our Circadian rhythm cycles often have us beginning to heat up around 2 a.m., and that’s when my eyes often open enough to remove the top layer covering me.
  • Open all the windows before you go to bed, to get a … breeze.
    • Nancy’s Note: that’s only a great idea if the air is fresh. In places where there is high humidity, you might want to keep the windows closed, unless you love the feeling of being drenched.
4. Use thin sheets

– cotton helps absorb perspiration

5. Chill your socks

– cooling your feet lowers the overall temperature of your skin and body.

6. Stay hydrated

– Drink enough water throughout the day but avoid drinking very large amounts before bed.

7. But think about what you drink
  • Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake.
  • Avoid drinking too much alcohol as well….Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.
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8. Stay calm

Nancy’s Note: the article gives some tips, but I would add that there are other tools, such as listening to soothing music, reading something boring, meditating, and simply concentrating on your breath often help. If nothing works, it’s okay to accept that, get up, and do some activity until you’re tired enough to go back to bed and sleep.

9. Think of the children

Children are usually quite robust sleepers – but they are very sensitive to changes in family “mood” and routine. Make sure usual bedtimes and bath times don’t go out of the window just because it’s warm. As part of the bedtime routine, lukewarm baths are recommended by the NHS UK website. Make sure they aren’t too cold, as that will boost circulation (your body’s way of keeping warm).

10. Get over it

Most of us need about seven to eight hours of good-quality sleep each night to function properly. (…paraphrasing, ‘but you’ll live if you violate that need sometimes.’)

These tips were based on suggestions by Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council. This article was first published in July 2019.


How About Using a Guided Meditation?

Of course, you can always get my Sleep Like A Baby guided meditation to play once when you get to bed or to loop throughout the night to help you get back to sleep quickly if you awaken.


Sleep Deprivation

The American Academy of Sleep Medicine states:

Sleep deprivation occurs when an individual fails to get enough sleep. The amount of sleep that a person needs varies from one person to another, but on average most adults need about seven to eight hours of sleep each night to feel alert and well-rested. Teens need an average of about nine hours of sleep per night, and children
need nine hours of nightly sleep or more, depending on their age.

To read more details, go to their PDF document: ~ https://aasm.org/resources/factsheets/sleepdeprivation.pdf


Fast Facts on Sleep Deprivation from Medical News Today 

  • Sleep loss alters normal functioning of attention and disrupts the ability to focus on environmental sensory input
  • Lack of sleep has been implicated as playing a significant role in tragic accidents involving airplanes, ships, trains, automobiles and nuclear power plants
  • Children and young adults are most vulnerable to the negative effects of sleep deprivation
  • Sleep deprivation can be a symptom of an undiagnosed sleep disorder or other medical problem
  • When you fail to get your required amount of sufficient sleep, you start to accumulate a sleep debt.

The National Sleep Foundation (NSF) 2015 Recommendations

  • Newborns (0 to 3 months): 14 to 17 hours each day
  • Infants (4 to 11 months): 12 to 15 hours
  • Toddlers (1 to 2 years): 11 to 14 hours
  • Preschoolers (3 to 5 years): 10 to 13 hours
  • School-age children (6 to 13 years): 9 to 11 hours
  • Teenagers (14 to 17 years): 8 to 10 hours
  • Adults (18 to 64 years): 7 to 9 hours
  • Older adults (over 65 years): 7 to 8 hours

Do you have a tip for something that has been helpful consistently for getting to sleep in hot weather? If so, please feel free to comment.

Let’s Get Well, Stay Well, and Live Well

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Posted in Holistic Healing, Sleep, Sleep Like A Baby | Tagged hot weather, rest, Sleep, sleeping, tips | Leave a reply

ADD/ADHD (Attention Deficit Hyperactivity Disorder)

Posted on 07/15/2019 by Nancy Ayanna Wyatt — Leave a reply

stick figure scratching head and sitting on a red question mark answering questions about ADD and ADHDWhat Do ADD (Attention Deficit Disorder) and ADHD (Attention Deficit Hyperactivity Disorder) Mean, and Are You Experiencing the Symptoms? Is it related to sleep disorders? Do you need a Life Coach who specializes in this area?

According to WebMD, ADD and ADHD refer to a condition with symptoms such as inattentiveness, impulsivity, and hyperactivity.

The symptoms differ from person to person. ADHD was formerly called ADD, or attention deficit disorder. Both children and adults can have ADHD, but the symptoms always begin in childhood. Adults with ADHD may have trouble managing time, being organized, setting goals, and holding down a job.”

The A.D.D. Resource Center gives more details. (Note: I’m going to use both terms (ADD and ADHD) occasionally, because (although I might be wrong) I don’t think everyone who has these symptoms is hyperactive. However, the new convention is to refer to all symptoms under the label ADHD.)


Guest Contributor, Life Coach Linda Swanson, Will Teach Us More Here

Linda and Neil Swanson, Life Coaches for ADD ADHD

Linda and Neil Swanson

I learned a lot about this broad topic from my colleague, Linda Swanson. She and her husband, Neil, specialize in Life Coaching for clientele who have been diagnosed as having ADD/ADHD. I find Linda and Neil to be thoroughly knowledgeable, always eager to learn more, and highly ethical practitioners. In addition, they are Very Nice People, so I highly recommend them. Click Here to learn more about Linda in this Center for Justice and Peace Building publication.

Their company is freetobecoaching. They are on the Board of Directors of The Professional Association of ADHD Coaches (PAAC). It is recognized by the International Coach Federation (ICF) as a sister organization.

video icon pointing to link for Life Coach

Click Here to see Linda and Neil talk about their work as Coaches.

We’ll learn more about the coaching aspect after we explore ADHD in more depth. I have invited Linda to be one of my rare guest authors. Here is part of the wealth of knowledge she has to share. Please go to her website as a resource after reading this blog.


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Posted in ADD and ADHD, Holistic Healing, Life Coaching, Sleep Like A Baby, Symptoms | Tagged ADD, ADHD, Attention Deficit Disorder, Attention Deficit Hyperactivity Disorder, autism, exercise, hyperactivity, IFC, impulse control, impulsivity, inattentiveness, Life Coaching, PAAC, Sleep, sleep apnea, sleep disorder, sleeplessness | Leave a reply

Sleep Like A Baby

Posted on 10/27/2014 by Nancy Ayanna Wyatt — Leave a reply

DO YOU SLEEP LIKE A BABY?  OR…

DO YOU HAVE TROUBLE FALLING ASLEEP AND STAYING ASLEEP?

 

Z-z-zzz-zzzzz

Z-z-zzz-zzzzz

SLEEP LIKE A BABY!

This is what I call the audio recording I created to help people quit worrying and not only fall asleep, but stay asleep with continued use.

DOES ‘SLEEP LIKE A BABY’ REALLY WORK?

Yes!

How do I know for sure that ‘SLEEP LIKE A BABY’ works?

…Because the sound engineer fell asleep while we were recording it, and because every time my employees tested it, they fell asleep part way through it and never could stay awake until the end – even though they were sitting or standing!

Each meditation is 30 minutes long and repeats once.  Click on these links to hear a sample of the music selections, which are:  1) Llewellyn’s  Reiki Starlight,  2) Llewellyn’s Reiki White Light, or 3) Tibetan Healing Sounds  with bells and chimes as background.  An additional version has no music, so you can have silence, or choose your own background sounds, like water, nature sounds, white noise, etc.  Copyright permissions were granted by Paradise Music & Media, and my sound mixer is Gokul Chalasani.

Sleep Like A Baby also is a GREAT GIFT to share 

gift bow right corner ribbon 1600 clr 4347 1 150x150 Sleep Like A Baby

Sleep Like A Baby Final2 150x150 Sleep Like A Baby     gift card bow ribbon front 800 4313 150x150 Sleep Like A Baby

 

There are two ways to get the ‘SLEEP LIKE A BABY‘ meditation.

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Posted in Affirmations, Creative Visualization, Meditation, Sleep Like A Baby, Visualizations, Wellness Therapies | Tagged insomnia, meditation, quit worrying, Sleep, Sleep Like A Baby, Sleep Well, stress | Leave a reply

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