November Newsletter

Sleeping Wellness

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Here are some simple sleep tips that many people find helpful:

Do's

Make sleep a priority in your life by scheduling eight hours of sleep daily.

Establish a regular relaxing half hour pre-bedtime routine. Some things that you can do to shift gears are: take a warm bath, (add some drops of lavender or Jasmine essential oils), read an uplifting book, massage your feet, lay out your clothes for the next day, stretch or do some yoga, light an aromatherapy candle, meditate, or do relaxation breathing exercises.

Turn your bedroom into a sleep sanctuary by adjusting the temperature to your comfort level, by not disagreeing in the bedroom so that you associate it with peace, by removing clutter so that you don't trip if you get up in the "wee hours", by eliminating all sources of light to encourage melatonin production which will help you sleep, and by using a mattress that supports you properly.

Do regular movement activity or exercise that you enjoy several times a week. The best time to exercise is in the daytime - particularly late afternoon or early evening. Later than this can disturb your sleep

If you can't sleep, get up and do something relaxing. Read, breathe deeply, meditate or listen to quiet music. After a while you will feel tired enough to go to bed again

Often a snoring spouse will keep you awake. Breathing exercises for your spouse can reduce the snoring. Earplugs for you will reduce the volume.

Don'ts

Don't go without sleep for a long time - go to bed when you are tired and stick to a routine of getting up at the same time every day, whether you still feel tired or not. No naps. No sleeping in.

Avoid stimulating activities such as watching television, playing computer games, and exercising right before bedtime.

Avoid using your bedroom as an office.

Caffeine circulates in your body for many hours after your last drink of tea or coffee. Stop drinking tea or coffee by mid-afternoon. If you want a hot drink in the evening, try something milky or herbal (but check there's no caffeine in it). Avoid slimming tablets which contain caffeine.

Don't eat or drink late at night. Eat supper early in the evening, (four or 5 hours before bedtime), rather than right before sleep.

If you try these tips and you still can't sleep, and your sleeplessness is not being caused by a physical illness, pain, or a prescribed medicine consider if stress is the cause. A regular meditation practice, yoga and breathwork are natural and effective ways to calm your body and mind and quiet the background mental chatter- and to resolve underlying and often unconscious emotional trauma.

References:

"Restful Sleep" by Deepak Chopra

ISBN 0-517-59923-6

"Sleep Disorders for Dummies" by Max Hirshkowitz

ISBN 0-7645-3901-9