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Sleeping Tips |
Sleeping Tips
by: Dr. Joseph Mercola If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible: · Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet. · Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. · Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations. · Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. · Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency. · Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, · Remove the clock from view. It will only add to your worry when constantly staring at it... · Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. · Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794). · If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed. · Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. · Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it. · Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions. · Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night. · Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light. · Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.33 Secrets to a Good Night's Sleep (Second Continuation)
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