Cognative Therapy is all about helping people do what the body does best.
What are the metrics of CT for sleep building?
Learn what the myths about sleep are?
Don’t be afraid to learn your enemy’s point of view.
Learn to stop making your sleep worse.
Learn what the best thing to do if you are waiting up every night.
Watch this vid for encouragement and direction.
It is safe to assume food may have been difficult to obtain at times in a variety of circumstances.
Evolution must have had to contend with food shortages, even if it was due to natural disasters like fire and flood.
And what, if anything happens to the body during these kinds of fasts to the human body?
Autophagy is a way the body cleans up the body to rebuild necessary parts when starving or healing a disease.
This may not be a true medical definition but describes the body while undergoing disease without medical intervention.
The body evolves to find the optimal use or fitness for survival.
This is the premise of Darwin’s theory of evolution.
So, a question may be posed today about the best way to use fasting to offset our tendency to overeat and eat in a poor way.
Suppose we omit a meal a day to enhance healthier eating.
Suppose we use sufficient fasting to promote cleaning up the body using autophagy.
Then, promote better food like no processed foods.
What about promoting keto metabolism with a healthier kind of glucose metabolism?
Bottom line is to promote a better sustainable lifestyle.
Fasting and it’s origin need not be overlooked in this promotion of health span.
Fasting benefits need to be balanced on the individual level like most habits.
A better habit may start by breaking break(fast).
Sleep longer to increase autophagy.
Exercise more to improve health span.
Eat less when appropriate.
Look into water fasting to promote healthy healing practices.
At least consider intermittent fasting if it improves your health span.
Is there any truth to the idea that fasting can be a health habit in today’s fast food climate?
Yes, we lost sleep due to the extra warm summer.
Yes, we already loose sleep.
Yes sleep is important and we need ways to get more of it.
Education is key. Virtue can help us become more aware about our sleep habit.
Try both by checking out the link below.
https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00139-5/fulltext
Perhaps a monk habit for sleep may clarify the need for simplicity, compassion and patience.
Why try a good habit?
Is it peaceful?
Is it useful.
Is it harmful?
Think about it.
Will you do a good sleep habit?
Blood oxygen levels are good.
Sleep is organic, and it is good to get in touch with it.
That’s it, “The Effortless Sleep Method” by Sasha Stephens.
A clear, simple book about being a sleeper each night in a healthy way.
At first glance, the book may appear to be for insomniacs.
It is, but we can all use a reminder on how to sleep well, and the author captures the idea very well.
Do yourself a favor and read, reread and reread this book to become your own best sleep therapist.
If for no other reason than to meditate about sleep in a healthy way.
Do these three things well.
Stop drinking coffee at noon.
Get to bed on time. That means sleeping at a set sleep time seven days a week.
Make the room dark.
Breath from your nose.
Mind follows body, to treat them both right, look after them both.
Do look after your state of mind, use mindful meditation on the regular basis, each day for the same time, seven days a week.
Move more, walk more, stand more, Keep moving to maintain a good energy level.
Eat well, lots of fiber, good microbes, do not smoke or drink, and keep recreational drugs out of the body. Stay off sugar, and alcohol and do not overuse anything.
It takes time to change, be determined to live a good life and do no harm.
Cognitive Behavior Therapy to improve your sleep for 5 years.
Staying asleep, often anxiety wakes us up, therefore, ‘learn to relax and relieve it in good ways’.
Be compassionate, don’t stay up, listen to an audiobook or meditate in low light, whatever works, then go back to bed when you feel sleepy.
Be your chronotype, if you suffer from sleep inertia, use temperature (have a hot drink in the morning or when you start your day), use exercise (have a 3 minute stretch routine in bed when you start your day).
Help yourself use sleep without short circuiting the natural cycle.
Learn about sleep and use good habits to support a good sleep habit.
My Sleep Data
Keeping track of my sleep is like measuring my weight, it is a great awareness tool.
I try not to make decisions when I am moody or upset.
My best intentions are around making good habits.
Regulating sleep is like sleighing down a good hill. You want a clear route, good sleigh and good intentions.
You know I have good intentions, going to sleep means my body has proper nutrition, exercise and a good sleep environment. So if all goes well during the night, I usually get a good sleep like the above data shows.
I also keep a sleep journal. Among other things, I keep notes daily about my progress, problems and answers. The journal also reflects my mood, intentions and thoughts. Today it was short: I had a pretty good sleep. I stick to the same stuff I need to do to sleep well. I go to bed at the same time and get up the same time each day. I dress the same for bed. Same room ambiance: darkness, temperature, quiet, etc. I don’t snack too close to my bed time. In fact, I try not to snack at all.
So, I am not on a light maintenance cycle. But by doing all the above, my goal is to get a good routine for healthy sleep each night. Most people already do all the above. But if your sleep needs improvement, some of these habits can help regulate a good nights sleep.
B. F. Skinner kinda had it right when he said we are just a bunch of behaviours, not good or bad, but a bunch of habits…
Okay, one mistake is to go without sleep, the human body needs about 7 or 8 hours for the average adult and anything less, bad things begin to happen to us all.
Mother nature left it up to us to regulate our sleep, I can sleep anyway I am willing to sleep, that doesn’t mean I will pick the healthiest way, but it is up to me.
The habit of sleep is arguably the most important habit I can form. It would be a mistake to say otherwise.
Think of the human body as a vessel. Throw in salt, a banana, pinch of dirt, a piece of raw fish, water, garden salad. Maybe some pepper and a small piece of plastic from the wrapper on the fish that I bought. What do you have besides my supper?
Yes, it is probably a mistake to have eaten that plastic. Micro particles will get in my bloodstream and gawd knows what kind of mistake that will do to my body and therefore the quality of my sleep tonight.
So the body mixes up all these foods and breaks them down into smaller and smaller bits that are used for nutrients, chemicals and other stuff in the ways of the universe to fuel my body processes.
There is a lot of room for mistakes there, because the body does all sorts of things we do not understand. Bottom line, millions of years of evolution has worked out most of the kinks, the plastic will probably be eliminated through the bowels, mostly the way we made it.
We are what we eat, mostly true, and the above meal is a pretty good supper. So, as long as I don’t make too many more mistakes, I will mostly have a pretty good sleep tonight.
A big sleep mistake is not to follow my sleep routine. I go to bed about the same time every night and wake up about the same time too. I sleep in a cool room and that has been proven to work better than a hot room or other. I sleep in the dark, that is also essential. I keep a blanket handy, if I wake up from the cold. That helps. And I don’t eat too close to betime or do anything else to disrupt my sleep routine: hygiene is good. You know clean sheets, sleep nude or with pajamas, low noise level, I already said ‘dark’, same thing everynight.
Sleeping pills are generally a mistake too.
Drinking is generally a mistake too.
So, unless our parents taught us good habits when we were kids, it takes time to figure all this out.
Human health depends on exercise, nutrition, good habits and sleep.
Our health, if disrupted by our genitics, environment or poor choices will also affect our sleep. This can become a slippery slope. Ask anyone who has had some cold or flu. Therefore, it pays to keep a strong immune system to fight off whatever mother nature throws our way.
Epigenetics are also pretty important too.
So any novice statistical analysis can show there is room for improvement for anyone who wants to make their sleep better.
What about the human microbiome? Yup, that could help with a good night sleep.
So, taking some responsibility for a good sleep and a long healthy life is partially up to you.
Maybe sleep hypnosis can help?
The list is long and the mistakes are even more numerous.
Sleep well and prosper.