Mar
25
2011

Sweet Sleep

The need for sleep is strongly individualistic. If you’re losing sleep for a few days or even a few weeks,the main thing to remember is: Don’t worry about it. You’re probably not going crazy. There is an underlying cause that, once you give it some thought, can be dealt with.

And when you’re tossing and turning and moaning and groaning, consider the opinion of English writer, William Arthur Dunkerley:
” Thank God for sleep! And, when you cannot sleep, still thank Him that you live to lie awake.”

Ten Steps to Dreamland…

Don’t oversleep because of a previous poor night’s sleep. This is the most important rules of all. Getting up at the same time every morning, no matter how badly you’ve slept, resets your body’s inner clock and bedtime then also becomes more regular.

If you can’t sleep, stop trying. You’ll just get more frustrated. Give yourself 1/2 hour and then try again.

Have a light snack. An empty stomach will wake you up, but so will a full one. A snack of complex carbohydrates like crackers or cereal(not simple carbohydrates , like sugar) will hit the spot. Dieters often have a hard time sleeping because they go to bed hungry. They will probably benefit greatly from a bedtime treat.

Don’t take drugs. Drinking to induce sleep can become addictive. Tea, coffe, colas and chocolate all contain caffeine(unless they’re labeled “caffeine-free), a stimulant that may keep your eyes open even if consumed in the afternoon. Nicotine has the same effect. Also, avoid sleeping pills. Prescription pills are psychologically addictive and should be used only in extreme situations. Over-the-counter pills use the sleepiness-inducing effects of antihistamines to get results but they have other side-effects, such as headaches and restlessness. Relaxation doesn’t come in a bottle.

Practice relaxation techniques. Lie on your back and progressively clench, hold and relax your muscles, beginning with your hands or feet and working your way up or down your body. Breathe deeply and regularly, and imagine yourself becoming more and more relaxed. Conjure up a vision of yourself lying on a warm beach beneath a swaying palm tree. After everyday practice for several weeks, you can tell yourself ‘relax’ and it will happen immediately. You can also practice someplace other than your bed so you don’t associate insomnia with your bed.

Don’t worry if you don’t get 8 hours. Your daily need for sleep is highly variable.The best guide for anybody is: The sleep you need is the sleep that provides you with the ability to be alert and go about your activities the next day. One or two nights of wakefulness won’t hurt you.

Don’t nap. Daytime snoozing ruins nighttime sleep and plays havoc with the body’s natural clock.

Have sex…or don’t have sex. After sex, some people sail right off for the Land of Nod. Their partners, however, may be left on shore. Sex is a stimulant for some people, a relaxant for others.

Exercise early, not late. A vigorous workout raises the body’s core temperature, which inhibits sleep. But regular exercise done earlier in the day works off nervous energy and makes for a healthier body, which promotes a good night’s sleep.

Use the bedroom for sleep and sex- nothing else. When all the sights and sounds of the bedroom are associated with competing activities, you think of those things and not sleep. Therefore, don’t use the bedroom as an office, a dining room, a library, a movie theater, a gym or a battleground. In fact, if your sex life is fraught with tension, move it out of the bedroom.

If you’re sleeping only half the time you’re in bed, your sleep efficienty is only 50 percent. That perpetuates insomnia. The goal is to achieve 90 percent-and it can be done.

Say, you go to bed at 11:00 P.M. because you have to get up at 7:00 A.M. But instead of falling asleep, you lie awake until 3:00 A.M. So don’t get into bed until 3:00 A.M. You’ll feel better, less anxious, if you don’t lie  sleepless in bed for the 4 hours you think you should be sleeping.

After a week of sleeping well for 4 hours a night, go to bed 15 minutes earlier for a week. As you continue to sleep well, each week, give yourself another 15 minutes. If it gets worse, cut time in bed by 15 minutes.

You sneak up on it a bit at a time. Almost immediately, people begin to feel better. However, this does not work for everyone.
Regimented types are most likely to benefit from this exercise.

If sleep is out-of-reach as the man in the moon, you could have an undiagnosed sleep disorder.

Nicetas

About the Author: Nicetas Juanillo

Writing makes me happy away from home. My website is where you can find my tips about lifestyle, health and other issues. I also have books on my site that you can read to know more

7 Comments + Add Comment

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