consider sleeping apart for the good of their health and relationship,
One study found
that, on average, couples suffered 50 percent more sleep disturbances
if they shared a bed.
tradition of the marital bed only began with the industrial revolution,
when people moving to overcrowded towns and cities found themselves
short of living space. Before the Victorian era it was not uncommon
for married couples to sleep apart.
come as no surprise that sleeping alone can improve the quality
of your rest.
why children with their own bedrooms seem to sleep so well through
the night, while their parents sharing a bed down the hall tend
to toss and turn and have trouble falling or staying asleep?
many reasons for sleep differences between children and adults,
of course, but the benefit of sleeping in a bed and bedroom alone
is certainly one of them.
Sleep is So Important
and quality of your sleep isn’t something to be taken lightly.
Many people give sleep too little priority on the list of things
they do to be healthy.
of a chronic lack of rest are much more serious and far-reaching
than the vague feeling of fatigue you experience on and off during
poor quality sleep can undermine all your other efforts to lead
a healthy lifestyle. Lack of sleep can set the stage for some very
serious illnesses, including:
your brain activity similar to those experienced by people with
into a pre-diabetic state
changes and fertility
risk of cancer, heart disease, diabetes, and obesity
Do You or
Your Partner Have Insomnia?
night’s sleep lasts under seven hours according to a 2008 poll by
the National Sleep Foundation (NSF).
The NSF recommends
seven to nine hours of sleep each night as a guideline, which you
should then tailor to meet your individual sleep requirements.
recommendations, up to 40 percent of adults report symptoms of insomnia
that make it difficult for them to fall asleep and stay asleep.
whether chronic or occasional, is defined as:
frequently during the night
too early in the morning and not being able to get back to sleep
your hormone levels, accelerates aging, and increases your risk
for serious disease.
The top underlying
causes of sleep disorders include:
All types of negative emotions, including worry, fear, anxiety,
etc., can keep you up at night. Stress tops the list when it comes
to pinning down the cause of insomnia and other sleep disturbances.
levels of stress hormones in your body can lead to a hyper-aroused
state that makes it difficult to sleep.
problems: People with damage
to their optic nerve can have problems sleeping, including
difficulty falling asleep, waking up at strange times, sleepiness
during the day and insomnia at night.
a cell phone before going to bed could cause insomnia, headaches
and confusion, and may also cut your amount of deep sleep, interfering
with your body‘s ability to refresh itself. Additionally
you may have an improperly wired bedroom with unshielded wires
or you might have a point source of high EMFs such as a refrigerator
on the other side of your bedroom wall. Magnetic fields are not
blocked by walls and it will go right through them.
you or your partner suffer from insomnia and share a bedroom, neither
of you is getting the high quality sleep you need for good health.
Bedrooms Be the Answer?
object strenuously to sleeping apart. In fact, less than 10 percent
of partners in their 40’s and 50’s surveyed for the British
study had separate bedrooms.
you and your partner aren’t sleeping well together and you’re
willing to try an alternative arrangement, I strongly recommend
experimenting with separate sleeping quarters.
You may discover
your own bedroom is exactly what you need for proper sleep, especially
if your partner snores,
hogs the covers, moves around or gets up frequently during the night.
you make by parting ways at bedtime could potentially mean the difference
between good and poor health for both of you. I’m sure many
couples, given an informed choice, would gladly trade sleeping in
the same bed for robust good health and vitality into their golden
for Getting a Good Night’s Sleep
If you and
your partner are not prepared to sleep separately, there are still
plenty of things you can do to improve the quality of your rest.
regularly. A Stanford University Medical School study found that
after 16 weeks in a moderate-intensity exercise program, subjects
were able to fall asleep about 15 minutes earlier and sleep about
45 minutes longer at night. However, don’t exercise too close
to bedtime or it may keep you awake.
the emotional component of insomnia by using the Emotional
Freedom Technique (EFT). EFT can help balance your body’s
bioenergy system and resolve some of the emotional stresses that
are contributing to your insomnia at a very deep level. The results
are typically long lasting and the improvement is remarkably rapid.
- Make sure
your sleeping environment is comfortable and conducive to sleep.
This includes keeping the temperature cool, adding in some white
noise if you need it and making sure your room is pitch-black.
If there is even the tiniest bit of light in the room it can disrupt
your circadian rhythm and your pineal gland’s production of melatonin
and serotonin. For this reason, I highly recommend adding room
darkening drapes to your bedroom, or if this is not possible wearing
an eye mask to block out any stray light.
- Get to
bed as early as possible. Our systems, particularly the adrenals,
do a majority of their recharging or recovering during the hours
of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins
during this same period. If you are awake, the toxins back up
into your liver, which then secondarily backs up into your entire
system and causes further disruption of your health.
- Eat a high-protein
snack several hours before bed. This can provide the L-tryptophan
need to produce melatonin and serotonin. Avoid before-bed snacks,
particularly grains and sugars. This will raise blood sugar and
inhibit sleep. Later, when blood sugar drops too low (hypoglycemia),
you might wake up and not be able to fall back asleep.
- No TV right
before bed. In fact, get the TV out of your bedroom. It is too
stimulating to your brain and it will take longer to fall asleep.
It also disrupts the circadian rhythm of your pineal gland and
production of melatonin and serotonin.
For more ideas
to resolve insomnia and other sleep issues, read my 33
Secrets to a Good Night’s Sleep.
It is very
important to value sleep as one of your most precious resources
for health and happiness. If you do that, you can then figure out
what you need to sleep really well.
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