| Top Ten Ways to Get
a Good Night's Sleep
by: Linda Dessau
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. Music with natural "breaths" - music where the
soloist takes natural pauses to breathe can help you to slow
down your own breath - try flute, other wind instruments or
voice (either with no words or words in a language you don't
understand).
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.
You’re welcome to reprint this article online as long
as it remains complete and unaltered (including the contact
information at the end), and please send me a copy or link
to your reprint at linda@genuinecoaching.com. Thanks!
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
linda@genuinecoaching.com
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