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 (liquid or tablet multi-vitamin)
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.
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