Ten Tips For Restful Sleep

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Getting a good night sleep every night is important to recharge

your body and mind. The quality of sleep and quantity of sleep is

crucial for health, safety and longevity. Here is a list of tips for

sleeping restfully.

BEGIN

Ten Tips For Restful Sleep by Wayne Mc

According to the National Sleep Foundation, approximately 70

million people in the United States are affected by a sleep

problem. Americans suffering from chronic sleep disorders

number about 40 million, and an additional 20-30 million are

affected by intermittent sleep-related problems.

More importantly, studies have found a relationship between the

quantity and quality of one's sleep and many health problems.

For example, insufficient sleep may be linked to weight gain,

hypertension, cardiovascular problems and the onset of

diabetes.

Here is a list of tips for sleeping restfully. These tips are

intended for " typical " adults with occasional sleep problems.

This list is not for those with medical problems or necessarily for

children.

1. Maintain a regular sleep schedule

Our bodies have a natural clock and a regular sleep schedule

conditions our physiology with a sleep-wake cycle. A regular

waking time in the morning strengthens this cycle and can help

the onset of sleep at night. It is important to keep a regular

bedtime and wake-time, even on the weekends when there is

the temptation to sleep-in.

2. Bedtime DOs

Establishing a regular sleep routine will condition your mind and

body to switch from activity to sleep. Your routine might include

listening to soothing music, reading a book, a warm glass of

milk or a warm soak in the tub (it should be done early enough

that you are no longer sweating or over-heated). If you're

lactose-intolerant, try an herbal tea with no caffeine. Another easy

trick just before retiring is to dim the lights to tell your body it is

time to rest.

3. Bedtime DON'TS

Avoid eating a heavy meal before bedtime. You should finish

eating at least 2-3 hours before your regular bedtime and avoid

spicy foods that may cause heartburn. In addition, many people

think alcohol is a sedative, but it actually disrupts sleep, causing

nighttime awakenings. Other things to avoid include caffeine

(e.g. coffee, tea, soft drinks and chocolate) and cigarettes

(nicotine).

4. Your Bed is not a Desk

The only purpose of your bed is for sleeping and sex. DO NOT

use it as a workspace for sorting out papers or working on

projects. Create a healthy " body " relaxing environment and not a

" brain " activity space. Remove work materials, computers and

televisions out of your sleep environment.

5. Bedroom Harmony

Your bedroom should be pleasing, clutter-free and reflect the

value you have for sleep. Your bed and pillows should be

comfortable. Adjust the elements in your sleep environment

such as light (dark is best), temperature and noise. If necessary,

use blackout curtains, eye shades, ear plugs, air purifiers,

humidifiers, fans and other devices.

6. Nurture Your Body

Visiting a holistic therapist each month will help release body

tension, quiet the mind and correct any imbalances. The

choices are unlimited, like acupuncture, massage, reflexology,

chiropractic and more.

7. Exercise regularly

Avoid exercising late at night because it raises your body

temperature and makes you more alert. If you exercise at night,

complete your workout at least a three hours before bedtime. A

great time to exercise is late afternoon.

8. Diet and Supplements

Feed your body healthy nutritional food with plenty of fresh green

vegetables and fresh fruit. In addition, you can take a high quality

supplement (multi-vitamin liquid or tablet) each day.

9. Resolve Mental and Emotional Issues

Unplug from your day and leave the office at the office. If you still

have a list of things leftover it is best to write them down with a

simple to-do list for the morning. Avoid having arguments

unresolved. If you have an issue with something that was said,

or are angry, then write your feelings in a journal and do a brain

download. Do NOT re-read this journal. If you still have issues in

the morning, then speak to that person or speak to a

professional.

10. Don't Watch the Clock

If you can NOT fall asleep, it is best NOT to lie in bed and try to

" force " yourself to sleep. Avoid checking the clock repeatedly.

According to experts, if you do not fall back asleep within 15-20

minutes, you should get out of bed and go to another room. Try

something relaxing such as listening to music or reading.

In conclusion, getting a good night sleep every night is important

to recharge your body and mind. The quality of sleep and quantity

of sleep is crucial for health, safety and longevity. Pleasant

dreams and good night.

Copyright © 2006 Wayne Mc. All rights reserved.

Wayne Mc is a featured writer for the Holistic Network

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