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Your habits - both what you think and do - can cause many chronic sleep problems.
Sleep problems are not insurmountable. If your sleep is disturbed over longer periods of
time, the suggestions in this post can help you sort your way through.
Here are seven ways to sleep better. Sweet Dreams! If ongoing sleeplessness is a concern to you, take a look at your habits and do some fine tuning as necessary. 1. Establish a sleep schedule.
Going to bed too early? Many people will go to bed because they are bored. Then they are frustrated because they arent tired enough to sleep well. This only results in longer periods of lousy sleep. Instead, decrease your slumber time by retiring later, to when you are obviously tired, and also rising earlier. You may get less bed-rest, but if you accept youll sleep more soundly, you will lose your apprehension about it. Your bodys internal timekeepers want predictability. Going to bed and getting up at the same time every day, including weekends, is probably the most important step towards establishing good sleep patterns.
Save the bedroom for sleep and romance Limit bedroom activities.
Watching TV, scheduling tomorrows agenda, problem-solving with your spouse and even reading are activities associated with wakefulness. These activities can help someone wind down, but if your rest is poor, use the bedroom strictly for sleep (and romance). This helps separate the active part of your life from sleep time.
falling asleep. Often, worrying about lack of sleep keeps people awake! When you languish between sleep and wakefulness for more than 15 minutes, get up. Watch a quiet nature program or read something dull. Go back to bed only when you feel drowsy.
Stimulants..get it?!
Caffeine is a stimulant and can linger in the system up to eight hours. Even for people who drink coffee before bed and think they sleep well, research shows significant sleep disturbances when monitored in the lab. Remember that tea, chocolate, colas, other foods and many medications can contain caffeine and may impair sleep.
Smoking impairs sleep because nicotine has a stimulant effect similar to caffeine. Avoid nightcaps.
While alcohol does help you fall asleep, as it is metabolized by the body, it releases a natural stimulant that disrupts sleep during the second half of the night. The greater the quantity of alcohol consumed, the worse the disruption.
6. People who try to sleep on their problems neither solve their problems nor get their sleep.
Leave work at work. Since were paid to fill our minds with ideas, letting go of them isnt always easy. Create a symbol or simple ritual to signify the end of your work day... shutting off your computer, ceremonially closing the door, locking your desk... buying a flower.when the ritual is done, so is the work day. If you must bring work home, when you have given your due, put the work away and close the box. You control your work, it does not control you. If you are a worrier and its bedtime when your mind wanders, carve 30 minutes of worry time out of your day. Write down your thoughts and plan of action. If your troubles return as you try to dose off, tell yourself, Ive already worked that out and now its my time ... to sleep. Jot down your thoughts on a notepad through the evening or keep one at the bedside. Let the notepad remember your thoughts instead of holding them in your head all night long.
7. Practice progressive relaxation. Starting from the top of your head, let the tension go ... relax the furrows in your forehead ... lips together - teeth apart ... breath deep - feel your chest and diaphragm move gently ... relax the neck and shoulders - feel them get heavier ... let the feeling spread into your arms and hands as you let them ease ... continue into the buttocks .... legs ... feet.
A personal favourite is to imagine myself alone on a beach. Then to see in my mind's eye the sand glinting in the sun, the blue of the water as it meets the blue of the sky, the clouds drifting, hear the waves washing on the shore, the sound of the birds overhead, feel the breeze against your skin.... use all your senses to create a virtual experience... then allow yourself peace and rest.... If anxiety continues to get the better of you, consider the services of a qualified counselor, therapist or clergy.
Close your eyes and drift with the music... The Lady of Shallot
Have you ever wished you had an extra hour in your day? Perhaps you do. Rather than lament lost sleep, consider the extra hours as found wakeful time. This could be time to stay current in your reading... learn a musical instrument... develop some creative skill.... advance your knowledge.
Chiropractic helps restore the ability of the mind and body to relieve stress and permit rest .... chiropractic is safe and naturally effective.
Collingwood-chiropractor.com
This brochure is offered for information and guidance. Sometimes, poor sleep can signal other health problems. If your concerns persist, consult your health professional.
705 445-5401
drwaynecoghlan@gmail.com
Work when you work, rest when you rest Help for sleeping better.