Regular, uninterrupted sleep is an important habit which contributes to looking and feeling our best. Sleep is the way our bodies reboot. Everything gets reset as you unplug from your day to day activities. Below are some ideas I hope will assist you in having the best sleep possible.
The ABCs for Improving Sleep
Avoid bed clothes that twist or are tight
A hot bath or sauna 3 hours before bed can be relaxing or stimulating, do which is most relaxing for you.
Avoid alcohol as it can disrupt sleep cycle
Avoid caffeine after 2 pm (tea, coffee, chocolate, sodas)
Avoid eating 3 hours before bed.
Avoid vigorous exercise or dramatic TV or reading, as well as argumentative discussions 3 hours before bed
Avoid harsh sounding alarms for waking up, Try soothing music or a sunlight clock
Buy the most hypoallergenic pillow and mattress you can and use sheets of a high thread count for softness
Breathe deeply through out the day to stimulate relaxation of the nervous system
Create a clean, quiet, peaceful atmosphere in your home, conducive for sleep
Drink chamomile tea
Drink most of your water during the early part of the day. First thing in the morning drink 16 - 32 oz and avoid drinking 2 hours before bed to prevent waking to empty your bladder
A hot bath or sauna 3 hours before bed can be relaxing or stimulating, do which is most relaxing for you.
Avoid alcohol as it can disrupt sleep cycle
Avoid caffeine after 2 pm (tea, coffee, chocolate, sodas)
Avoid eating 3 hours before bed.
Avoid vigorous exercise or dramatic TV or reading, as well as argumentative discussions 3 hours before bed
Avoid harsh sounding alarms for waking up, Try soothing music or a sunlight clock
Buy the most hypoallergenic pillow and mattress you can and use sheets of a high thread count for softness
Breathe deeply through out the day to stimulate relaxation of the nervous system
Create a clean, quiet, peaceful atmosphere in your home, conducive for sleep
Drink chamomile tea
Drink most of your water during the early part of the day. First thing in the morning drink 16 - 32 oz and avoid drinking 2 hours before bed to prevent waking to empty your bladder
Focus on your in and out breathe (mindful breathing) to induce sleep
Go to bed and wake up around the same time each day in order to set your circadian rhythms (important chemical processes take place in the body only when you are asleep and it is synchronized with the earths rhythms)
Get 20- 30 minutes of natural sunlight each day with out wearing contacts or any glasses. This stimulates the pineal gland to make melatonin.
Get a massage as often as you can to promote relaxation
Gently contract and relax each muscle group while lying in bed and deep breathe
If possible allow some fresh air to enter the room through a slightly raised window
If you have trouble with nasal stuffiness, irrigate sinuses before bed with a neti pot or irrigation device. Make irrigation solution with 1 cup distilled water, 1 teaspoon salt and 1/4 teaspoon baking soda
Investigate Sleep Night Patches.http://www.energy1st.net/LifeWaveSilentNightsSleepPatch.html
Listen to calming music or try light (non-stimulating ) reading
Keep all wireless technology more than 3 feet from the head of your bed, or completely out of room if possible
Keep bedroom as dark as possible and as cool as possible. (even if you wear a sleep mask, light touches your skin and can interfere with sleep
Keep air purifying plants in your sleeping area (spider plant, peace lily
Listen to sleep inducing music, sounds of rain, ocean waves and nature serve as great white noise
Practice daily meditation which resets the fight or flight part of the brain
Repeat a mantra such as Sa Ta Na Ma or So Hum when you awaken during the night, this keeps your brain from going ina hundred different directions and keeping you awake
Repeat a mantra such as Sa Ta Na Ma or So Hum when you awaken during the night, this keeps your brain from going ina hundred different directions and keeping you awake
Sleep alone if disturbed by another's snoring or movement
Sleep in a cool room, around 65 degrees or cooler
Take 3 mg of melatonin 45- 60 minutes (experiment with up to 6 or 10 mg) before bed time or try Valerian Root or Chamomile
Talk to your self every night before you go to sleep that your sleep will be restful and restorative and thank your subconscious mind for working with you to give you restful sleep
Visualize relaxing, peaceful scenes of nature that you have experienced or just imagine them
Walk daily for 30 minutes or perform some other form of exercise. Avoid vigorous exercise 3 hours before going to bed.
Yawn 10 times dilberately as this stimulates the nervous system to relax
Zealously and purposefully laugh every opportunity you get during the day to keep endorphin levels high
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