Monday, July 15, 2013

Suggestions for Better Sleep

Why is sleep so hard for many of us?  We really have too much on our minds.  Here is a short list of suggestions to help you get the sleep you need.  What it may come down to though is destressing your life, even re-arranging the portions that aren't working for you.  Or it could be as simple as changing a medication that keeps you up at night.

1).  Keep your bedroom dark.  Receptors in your eyes stop producing the sleep hormone melatonin if they sense light.
2).  If you must get up in the middle of the night, use dim night lights rather than turning the lights all the way on.
3).  Keep your bed only for sleep and sex.  Get the TV and any other electronics out of the bedroom.
4).  Stop consumption of caffeine before 2 pm.  Avoid alcohol, which can wake you up later.
5).  Don't exercise within two hours of bedtime.
6).  Allow plenty of time between dinner and bedtime.
7).  Get sleepy by reading a book, rather than watching TV.
8).  Keep a regular sleep schedule.  Go to bed and get up at the same time every day, if possible.
9).  Try herbal remedies rather than night time sleep aids.  Chamomile, passion flower, and valerian root all have great track records for assisting in sleep, and warm tea can be quite comforting.
10).  Solve the issues that are keeping you up at night with counseling or EFT.
11).  Keep your bedroom cooler at night than during the day.
12).  Wear socks.  Studies show that people who wear socks at night actually sleep better than those who don't.
13).  Use relaxing essential oils such as lavender or chamomile on your pillow to help you drift away.
14).  Get a relaxing massage.
15).  Get regular exercise.
16).  Avoid sugar and salt before bed.  Sugar can give you nervous energy, and salt can raise your blood pressure.
17).  Practice meditation or yoga to learn how to relax your body and mind. 
18).  If you know how to do EFT, then tap on your fear about going to sleep, and anything else bothering you.

Hopefully by incorporating a few of these suggestions into your routine, you'll be on your way to healthful, wonderful sleep.