Baekeland
also proved that the students who exercised daily were able to enjoy more of
the beneficial deep delta sleep than the students who did not exercise. Students following their regular fitness
program tended to awaken refreshed. They
did not develop any of the psychological difficulties experienced by those
students deprived of activity.
The
study shows that if we don’t exercise properly, we’re just too wound up to
benefit from a night’s sleep. We drag
ourselves from bed every morning, our nerves jangled, eyes baggy. Yet, by combining a program of intermittent
relaxation with a sensible daily exercise routine, each of us would soon find
ourselves taking steps to dreamland.
An
excellent approach to relaxation is described by Dr. Edmund Jacobson in his
book, You Can Sleep Well (McGraw-Hill). Jacobson points out that relaxing
requires release of tension not only in the arms and legs, but in the breathing
apparatus, forehead and brow, eyes and speech muscles. These are his instructions:
Lie
comfortably in bed, have no part of your body bearing on another, nor even an
arm or hand under your head.
Concentrate. You’ll find that
your eyes and mouth, your forehead, cheeks, and your general muscular structure
are tense. Let go, putting your entire
weight on the bed. Don’t let any of your
weight be supported by your muscles.
Next,
brake your thoughts by thinking positively and exclusively about your
breathing. Concentrating on your
breathing will take all of your attention and drive out all other mental
activity. By practicing total relaxation
of body and mind, you’ll soon experience a pleasant, floating sensation, well
on your way to that first stage of sleep.
But
what about exercise? The most elementary
principle of exercise is that almost any form of gentle and slow movement will
rest muscles that are tired from being in one position too long. You can exercise anywhere, even at work –
whether your job be reading, writing, typing, cooking, or any number of “sitting-down”
jobs. Stop frequently and turn your head
from side to side, slowly and gently. Or
stand up and bend over from the waist without straining. Let your whole upper body hung limp as
possible; let your arms dangle as though they belong to a rag doll. When you straighten, you will be surprised at
the relaxed feeling in those tired muscles.
Dr.
Gary S. Sy, a Filipino gerontologist, suggests a simple exercise to unwind and
relax anytime: Put your hands behind your head and pull your elbows back. Then return your arms to your sides. Now put your hands behind your back and slide
your thumbs up as high as you can.