Ten Tips For Restful Sleep

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Title: Ten Tips For Restful Sleep

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Author: Wayne Mc

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Ten Tips For Restful Sleep

Copyright 2005 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 (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.

About the Author:

Wayne Mc is a licensed Life Practitioner, a Public

Speaker and a holistic health practitioner. For more

articles and health tips visit

http://www.123relax.com/healthtips