Tips For Healthy Sleep
Healthy sleep is a strong foundation for physical health. Be sure you are giving your body all the support it deserves so it can give you the healthy sleep you need.
o Eliminate or limit alcohol. Alcohol puts you to sleep, then wakes you up again. It interferes with sleep structure, and destroys a good night's sleep. Limit to no more than 1 glass of wine, or mixed drink equivalent, for women, and no more than 2 for men--and try to do it several hours before sleep. Have some lovely chamomile tea instead!
o Exercise. It is a rich resource for clearing away stress biochemicals, and balancing the levels of healthy relaxing sleep biochemicals available to you. But--no exercise right before bed. You should be finished with your exercise at least two hours before going to sleep.
o Meditation. Meditation enriches your brain and body, and research shows it enhances and deepens healthy sleep. Some also find using a guided imagery meditation specifically designed for sleep is also very useful.
o Create a restful sleep space. Remove your desk, your computer, your hobbies and crafts, from the bedroom. Bedrooms are for two things--sleeping, and intimacy. Take the TV out of the bedroom. Many people go to sleep with the TV on--but TV actually inhibits the processes of relaxation and sleep. Use a CD, radio or fan for background noise instead.
o Create a healthy bedtime ritual. One reason parents learned to read the story and give the glass of water every night before bed, is that it cues their child's mind and body that it's time for sleep. We grown-ups are the same way!
Here's an example of a healthy pre-sleep ritual:
o Two hours before bedtime: begin the process. No more food or alcohol, and no more work of any kind. If there's been conflict--affirm that you still love them, acknowledge that you'll resolve it tomorrow. And find a way to touch. Enjoy relaxing--reading, watching TV, talking.
o One hour before bedtime: prepare the environment. Turn out many lights, dim the lights you are using. Turn the thermostat way down--cool makes our body want to snuggle up and sleep! Lock the doors, let the dog and cat in or out...
o 20-30 minutes before bedtime: prepare your body. Set the clock, and turn it so you can't see the numbers. Turn on your white noise and turn down the covers. Take a very warm bath, or shower. Wash your face, brush your teeth (don't forget to floss!) In bed: prepare your mind. You might spend a few minutes reading--no interesting fiction, nothing too meaningful, never anything related to work (Perhaps a nice boring history of an ancient civilization--you know how that ends!) Turn out the lights, turn on your Sleep CD, and enjoy. You can trust your body to do the rest!
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