Secrets
to Sound Sleep
by Susie Michelle Cortright
http://www.momscape.com
*********************
Feeling
drowsy? You may not be getting enough sleep.
Sleep deprivation can lead to
a loss of strength and a compromised immune system as well as a decrease
in concentration, memory, and learning ability. Perhaps most noticeably,
sleep loss often results in a downright rotten mood and the inability to
cope with those small pressures and stresses you confront each day.
But a single good night's sleep
can rejuvenate your mind, body, and soul. Here's how to get one tonight:
During the day
- A regular exercise routine will
help you fall asleep faster and wake up feeling more refreshed, but experts
don't recommend vigorous exercise fewer than three hours before bedtime.
Instead, schedule your workout five to six hours before lights out. Why?
Exercise causes your core body temperature to rise. Experts say natural
sleepiness will set in when your body temperature drops again.
- Find another place for stressful
activities. Pay your bills at the kitchen table, not in your bedroom.
- Avoid nicotine and alcohol before
bed. Nicotine is a potent stimulant, and the metabolism of alcohol has an
alerting effect.
- Skip the afternoon latte, too.
The stimulating effect of caffeine can remain for as long as 12 hours. Keep
in mind that many teas and sodas, such as Mountain Dew and orange soda, contain
high caffeine levels, as well.
- Restrict your water intake just
before bed and during the night. Midnight trips to the bathroom can cut into
your sleep, particularly if you have a hard time dozing off again. Six hours
of continuous sleep often result in a more rested feeling than eight hours
of on-again, off-again snoozing because non-consecutive sleep interrupts
its deep, restorative phases.
- Check to see if any of your
prescription or over-the-counter medications may be interfering with your
sleep. Some diet pills, birth control pills, anti-depressants, and blood
pressure medications can have a rousing effect. Sleeping pills, while tempting,
are not the answer. They quickly lose their effectiveness and can be
addictive.
At night
- Create a nest. Eliminate clutter,
maintain a comfortable sleeping temperature, and keep the room dark. Nightlights
and bright moonlight can interfere with quality sleep.
Install window treatments that
block light, such as wooden Venetian blinds or shades with blackout
lining.
- Practice aromatherapy. Lavender
oil or a lavender sachet on your bedside table may help you feel sleepy and
more relaxed.
- Maintain a consistent bedtime
routine. Try eating a high-carbohydrate snack 30 to 45 minutes before bed.
Then engage only in relaxing activities.
- Stock your bedside table with
easy reads that are both empowering and relaxing. A few good choices: Sarah
Ban Breathnach's Simple Abundance, Don Miguel Ruiz's The Four Agreements,
and William Martin's The Parent's Tao de Ching.
- Keep a notebook and a pen near
your bed, as well, to jot down any late night worries. The act of recording
your anxieties will help clear them from your head so you can relax into
slumber.
- Make a ritual of giving your
subconscious a problem to solve during the hours you spend sleeping. You'll
be surprised how often you'll wake up with the solution after a good night's
sleep.
Still can't fall
asleep?
-Just do it. Orgasms increase
endorphins, which can help you feel into a deep sleep.
-If your mate is causing you to
lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest
in a good mattress so you won't move every time your spouse does.
-If you haven't fallen asleep
within 30 minutes, there's a problem. Staring at the ceiling will only increase
your anxiety. Get out of bed. Do something relaxing, such as deep breathing
or meditative exercises.
Then try again later.
Copyright 2001 Susie Michelle
Cortright. BIO: Susie Michelle Cortright is the founder and publisher of
Momscape, an online magazine devoted to nurturing the nurturers. Visit her
at http://www.momscape.com to escape
in inspiring articles and essays, subscribe to Momscape's free email newsletters,
and register to win free pampering packages."
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