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TRIED AND TRUE RELAXATION TECHNIQUES FOR A BETTER HEART: GETTING A GOOD NIGHT’S SLEEP
Feeling tired lately? Well, don’t be surprised, you’re not alone. Having a heart attack or bypass surgery takes a lot out of the body, and getting lots of extra sleep is nature’s way of helping the body to heal. You may feel the need to get quite a bit more sleep for up to a full year.
The unfortunate flipside of the sleep coin is that you may be experiencing more sleep disturbances than before. One Italian study reported in the Archives of Interna! Medicine found that sleep disturbances significantly affected about 46 per cent of the men studied one year after heart surgery. Again, don’t forget that you’ve gone through some very real trauma, and your body is slowly adjusting and healing.
But the simple fact is that most people in our society today just don’t get enough sleep. Back in the days of our primitive ancestors, man fell asleep when he was tired or when it was dark outside or both. There were no pressures to go to bed or to get up. Man simply followed his body’s mandates naturally.
Then we entered the Era of the Alarm Clock. Suddenly there were multiple responsibilities of work and family, and we started cutting back on what appeared to be “wasted” time in bed. After a hard day’s work, we feel we deserve a few minutes of pleasure, and we push the sleep hours even further back by watching The Tonight Show past midnight.
To make matters worse, sleep isn’t considered “macho”. Says Thomas Roth, Ph.D, director of the Sleep Disorders Center at Henry Ford Hospital in Detroit, nobody openly states that they need nine hours of sleep to feel good; rather, they brag about getting by on four or five.
The result is irritability, depression, lack of concentration and loss of any sense of humour. Merrill Mitler, Ph.D, a psychiatrist at the University of California in San Diego, reports a decided increase in accidents and mistakes directly related to sleep deprivation. For those recovering from heart disease, the need for sleep becomes even more pronounced.
But why do we really need to sleep, anyway? Dr Mitler says that we don’t have a clear scientific explanation. We do know that all mammals and many other animals sleep on a regular basis. Some doctors think sleep comes in order to get rid of certain chemicals that build up in our bodies during the day’s activities. Others believe we need a psychological break from the stresses of our waking hours. And, again, our bodies need rest during any healing periods. Even wounded animals slink off into the brush and sleep until they heal.
How much is normal, and how much is enough? Well, it appears that our society in general doesn’t get as much as we need. American men average about 7.2 hours a night. Compare that with the 8.0 to 8.5 hours most experts recommend. Adding an hour or two of extra sleep increases productivity and decreases negative mental states. There are some guidelines to make resting more efficient and pleasant.
Try to avoid the temptation of taking sleeping pills. They produce an unnatural state of unconsciousness rather than natural slumber. You’re likely to awaken with a groggy, vaguely hung-over feeling. And the ability of this pill or that tablet to get you to sleep diminishes as time goes on, requiring ever higher dosages to achieve the numbing effect.
Ultimately, the best way to get a good night’s sleep is the same as the best way to have a wonderful day’s activity: engage in techniques of relaxation and stress reduction that will allow you to be at peace with yourself and allow you to proceed with the period of healing that your body requires. While those relaxation techniques may appear foreign to you now, they can become a part of your lifestyle with which you’ll never want to part.
*24/85/2*