Easy Steps To A Great Night Sleep

SLEEPLESSNESS is becoming epidemic. It is now considered to be a prime factor in road rage, confusion, aging prematurely (or looking like it!) and general malaise.

Theories abound, but when tucking in at the same time every night - or waiting until you are practically exhausted before going to sleep, counting sheep,or even buying a new mattress – aren’t effective, you might want to try these practical strategies:

SLEEP SABATEURS -n~ Avoid Stimulants. This means no caffeine (coffee, tea, colas, chocolate, etc.) after 3:00 pm. Drink decaf in moderation because most decaffeinated coffees still have about half the caffeine as regular coffee. And yes, green tea is usually caffeinated. n~ Curtail stimulating books, conversations and TV shows at least one hour before bedtime. With regard to insomnia, “boring” is good. n~ Limit sugar & salt. Both stimulate the adrenals and can make it difficult to fall asleep. n~ Strenuous exercise may be tiring, but it is also stimulating. Give your body at least an hour or two to “cool down” before going to bed. n~ Stress. This is the greatest cause of sleeplessness – whether going to sleep –or staying asleep. When you are stressed, your body, mind and emotions are in “warrior” (not resting) mode.
12 SUCCESSFUL STRATEGIES –
1. Bedroom environment. Studies have shown that we sleep more soundly in a totally dark and quiet room. If necessary, use an eye shade and ear plugs to support you. Pillows under your knees take pressure off your back when lying flat on your back. On your side, place a small pillow between your knees. Specially contoured foam pillows are available on the market.
2. Notes. Write down what you need to do tomorrow before you lie down to sleep. Keep a note pad and pen (& even a small flashlight) handy to add any extra items you fear you may forget. It is best to avoid turning on any bright lights if you awaken at night. It makes your body think it’s morning.
3. Snacks. Yogurt, cottage cheese and milk contain tryptophan which produces seratonin and eases frustrations, irritability and depression. Chamomile tea is also effective for its calming qualities.
4. A warm bath. Not hot. Just pleasantly warm. Aromatherapy oils or incense can also be relaxing. This is also a good time to visualize breathing in relaxation – and exhaling stress and tension.
5. More notes. Jot down anything else you need to add to your “to do” list. Clear your mind for sleep.
6. Gentle stretching. Tighten and then relax your arms, legs, neck and jaw.
7. Breathe. Take several deep breaths. Then take 3 very deep breaths. Hold each for 3 seconds. As you exhale, visualize any remaining tension flowing out of your body.
8. Watch your breathing. Gently focus your attention on your breathing. Don’t judge, compare or analyze. Simply observe your breathing....
9. Still awake? Affirm & visualize. Affirm aloud (but softly)that you sleep easily and soundly through the night. Visualize the most relaxing scene you can magine (floating on water, lying on warm sand, in a garden, on a cloud ...). Count backwards from 100 or image geometric forms for 60 seconds each.
10. Obsessive thoughts? Turn the tables on them by actually watching for the next thought.
11. THE EASIEST & MOST RELIABLE SUPPORT is with The Radiance Technique®. Once you have taken at least The First Degree class from an Authorized Instructor – then ANY place you put your Healing Hands will relax you – and Head Positions 1 & 2 are quick ways to bring on a peaceful, refreshing sleep. You can also combine this with any of the other strategies – and make them more effective.

12. Whatever you do, don’t get stressed about not sleeping. If you don’t fall asleep quickly, take advantage of the time to do some self-healing with The Radiance Technique® – or think about something or someone you like. You might just fall asleep. n