A healthy and restful sleep has the following characteristics:
• Good sleep distinguishes itself by a short sleep onset (10 to 15 minutes).
• Good sleep efficiency due to no nightly or too early waking-up.
• Optimal sleep has sufficient REM-sleep-phases (25 – 30 % of the total sleeping time) and sufficient deep-sleep resp. delta-sleep (15 – 20 % of the total sleeping time).
• Rhythmic flow of the single sleeping phases resp. sleeping stages (90-minutes-rhythm).
• Few body movements resp. shifting during sleep.
That means, healthy sleep requires five important rules:
1. Nightly regeneration needs rhythm: Every day, you should have (about) the same routine (fall asleep- and wake-up-time should not differ more than 1.5 hours from the usual ones). The relation between strain and recreation during the day should be balanced. In case, stress is taking over – by all means indulge in a break to approach the challenges in job and private life with verve.
2. Nightly recreation needs harmony: Try to steer your emotions. Create a good mood and don’t forget to laugh! Especially laughing is releasing “happy-hormones” that are positively affecting our general mood and further our recreation.
3. Overcome negative emotions: fear, sorrows, envy, anger, hate and dissatisfaction are sleep disturbance causing factors which have a negative influence on healthy sleep. Since they are not beneficial for getting your head free, they especially should be avoided directly before going to bed.
4. Keep calm and serenity: Don’t panic, if you already suffer under sleep disturbances. Calmness and serenity as well as special fall-asleep-rituals (breathing exercises) support you in improving your sleeping quality. This particularly includes yoga and autogenous training. They help you to breathe calm and regular.
5. Waking up perfect is decisive: Not only concentrate on falling asleep and sleeping through. Waking up is important, too. The ideal condition is only achieved when you are waking up at the desired –- or even better at the usual –- time. Then, you are in the perfect awake-sleep-dream-awake-balance you can perfect with the special Bioenergetic Sleep® after Guenther W. Amann-Jennson.
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