You are Here:
Home > My
Life, My Health > Top Ten Ways to Get a Good Night's
Sleep
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.
Government
Grants for Women - Click Here!
Free Government Grant Money For Women Only! Grant money for Business, Education,
and Personal Needs! Apply Today!
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 relaxation
- 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 & make healthier choices.
Subscribe to her free monthly newsletter, Genuine Self-Care”,
at:
http://www.genuinecoaching.com/newsletter.html
or contact Linda by email: linda@genuinecoaching.com
My Life, My Health Articles
Best Home Elliptical Machine - Simple Steps Before You Buy
How to Use a Footbath with Herbs
Ten Things Women Can Do To Have a Happier & Healthier Life Right Now!
Easy Steps to Work-Life Balance
One Minute "Wake-Ups"
Top Ten Ways to Get a Good Night's Sleep
Too Busy To Take A Break? Why It's Important To Take ‘Time Out'
| 
