Sleep Tips

We all lead different lives, have varying levels of stress, health and metabolism, but one thing we allhave in common is the need for a healthy night's sleep. If you consistently have a problem sleeping,or staying asleep, these suggestions may help, however, it is best to contact a healing professional torule out a causal underlying medical condition.

The following is a collection of some common sense (and some scientifically proven) tips for settingourselves up for success in getting a good night's sleep.

• Many studies show a health benefit and higher quality of sleep from having routine sleep/waketimes. Try going to bed and waking up at the same time(s) each day.

• Lower the lights in your sleeping and living areas at least thirty minutes before bedtimeto help set the stage for a good night's sleep.

• Try to sleep in complete darkness, and keep your bathroom night-light to a safe minimumbrightness. Any light during the night tells your brain it's time to wake up, leading toconfused body rhythms. Black-out window shades are widely available.
  


• Research studies have shown that listening to relaxing music 45 minutes before bed improvesquality of sleep in older adults.
  


• Most sleep authorities suggest avoiding late night eating.
  


• Avoid stimulating activities like television or work just before going to bed, as they can disrupttime-to-sleep and quality of sleep. Instead, a few minutes of a simple clearing meditation (likeslowly counting to 10, counting 1,2,3 etc. for each breath in and out) can set the stage for apeaceful night's sleep.
  


• If possible, keep your bedroom and bathroom free of reminders of work.
  


• If you enjoy reading before bed, choose your subject matter carefully, not to stimulate, butrather to relax.
  


• Minimize nitecaps: Though alcohol has a short term drowsiness effect, it may reduce sleepquality as the alcohol wears off, interrupting the healing and regenerating stages of sleep.
  


• Try to avoid drinking lots of liquids just before bed (unless you are dehydrated) to minimize thelikelihood of awakening during the night.
  


• Say a calming affirmation just as you lay down each night, for example: "I let go of all theday's activities and now enter a relaxing, regenerating and healing sleep."