Top Ten Ways to Get a Good Night's Sleep
Sleep - are you getting enough? For some people, enough is
four to six hours. Other people just don't feel right with less
than eight hours. People need more or less sleep at different
phases in their life. Women may need more or less sleep at
different phases of the month.
The simplest way to tell if you're getting enough is by noticing
every morning - do you feel rested? Do you wake up without an
alarm clock and feel ready to get right out of bed and start
your day?
Not getting enough sleep is one of the most direct ways that
we self-sabotage our success and well-being. When we are better
rested we not only feel better, but are calmer, smarter, more
rational, nicer to be around and we look better. Why wouldn't
we choose to have that every day??
1. Set the Stage - turn off the computer and television at
least one hour before you'd like to fall asleep, and turn on
some music that you find relaxing. Test what your stereo system
will do when the recording is finished - does it SNAP! or does
it "wrrrr" - this will make a difference as you're
drifting off. My CD player makes a very soft "wrrrr"
noise (though I honestly can't remember the last time I was
still awake when the CD was over).
2. Music without words - words can provoke and direct your
thoughts more than instrumental music or pure vocal sounds.
3. White Noise - White noise is great for masking outside noise
like traffic.
4. A good book - For bedtime reading, try to stay away from
material that gets you thinking about things you deal with during
the day. Magazines or stories that distract you from your own
life may help you to drift into sleep.
5. Imagery - If you find that your mind is racing when you
are trying to sleep, picture a viewpoint where you're traveling
down a road. See your thoughts as signposts that you're passing.
Concentrate on letting them pass right by.
6. Progressive muscle relxation - Imagine that a ball of light
is traveling along your body, beginning at the top of your head,
going down to the tips of your toes, and then coming up again.
As it passes your muscles, they fill with light and relax.
7. Take a nap - If your sleep has been interrupted or there've
been unavoidable late nights,
an afternoon nap can help you catch up. Experts advise that
naps should be taken earlier in the afternoon, rather than later,
and that we should keep them to 30 minutes or less. This will
avoid disrupting your sleep at night.
8. Lavender Bath - Take a hot bath and add a couple of drops
of lavender oil. Lavender has naturally occurring relaxing properties.
9. Chamomile Tea - Calms the nervous system and helps to promote
restful sleep.
10. Take 500 mg Calcium with 250 mg Magnesium at bedtime -
The calcium has a calming effect, and the magnesium works along
with it.
The advice and information in this article is not meant to
replace medical advice. If you suspect you have a serious sleeping
problem such as sleep apnea, or if you experience insomnia or
extreme fatigue, please consult a healthcare professional.
Copyright Linda Dessau 2004. All rights reserved.
About the author:
Linda Dessau, the Self-Care Coach, helps hundreds of people
every month improve their self-care and make healthier choices.
To receive her free monthly newsletter, "Genuine Self-Care",
subscribe at http://www.genuinecoaching.com/newsletter.html.
