In today's crazy world, finding those sweet dreams is hard enough, but how about just helping me get some SLEEP?????
Here are some timely tips to help you find some ZZZZZZs without medications !
Serious sleeping troubles can sometimes result in chronic insomnia, which can have some profound underlying causes, such as breathing problems, or unexplained leg movements during the night. From time to time some of us just have a difficult time just shutting off our mind. If you have been having the problem for over a couple weeks, don't you think it's time to do something about it?
Insomnia ranks right behind a cold, stomach ailments and that well known pain in the head as the reason people go to their MDs. Here are a few ideas that might just give you some help to get the ZZZZs that you really want and need.
STOP THE CHATTER IN YOUR MIND
You only read a newspaper once, yet people that I have worked with are REPLAYING events over and over again. After a stressful day of worries, just LET THEM GO, by focusing your thoughts on something peaceful and tranquil. Perhaps play some soft, soothing music as you allow yourself to drift off, perhaps you might want locate some sound machine, that produces the sounds of rain, waterfalls, ocean, or crickets chirping. Make sure that the sounds are not distracting but provide you a mental platform of peace and tranquility. Another option is to order our stress reduction, or insomnia CD or mp3 download. They both will allow the mind to calm and sink down to the restful slumber that you desire.
PERHAPS THE HERBAL APPROACH
Help for sleeplessness could be as close as the grocery store. Check out these herbs. Valerian. This is perhaps the best researched herbal sleep aid. The research points out that the extracts of the root will not only help you fall asleep faster but it also improves your sleep quality. You may want to experience taking this herb 35-45 minutes before you go to bed. Check the bottle for the typical dosage, or talk with a Pharmacist for the dosage amount and the brand that is best for you.
Melatonin. This is another OTC tablet that promotes rest. It has been reported that as we age our Melatonin levels drops. Vanderbilt University, has done studies on the effects of melatonin, that should probably be explored prior to use. However it appears to have some positive side effects other that a restful nights sleep.
KAVA KAVA. When sleeplessness results from anxiety, this herb is particularly effective. Studies suggest that kava kava promotes sleep by acting upon the brain's emotion centers and by relaxing the muscles. Again check with your Pharmacist for dosage and additional details.
Chamomile. This is a bright daisy-like flower, that has a long standing reputation for calming nerves and gently aiding sleep. It also comes in tea form but be careful with those liquids, I don't have to tell you why, do I?
DON'T WASTE TIME IN BED
As odd as this sounds as we grow older, our body requires less sleep. Most newborn babies will sleep up to 16-18 hours per day. When the reach 8-10 years old, their requirement for sleep drops usually to 9-10 hours.
While experts agree that there is no "normal" amount of sleep for an adult. The average is 7-8 hours. I know people that get by on much less and some who need a lot more. What our challenge is to be aware of what fits our body the best.
I challenge my clients to go to bed when you are tired. If you don't fall asleep in the first 10-20 minutes, get up and do something that does not engage significant thoughtful activity, watch an old black and white TV show or movie, read a not very stimulating magazine article. Stay away from the computer or work. As soon as you feel drowsy, go back to bed. If you can't sleep again do the same procedure until you can sleep. Get up at the same time the next morning and most every morning.
DON'T TURN YOUR OFFICE INTO AN OFFICE
Your bed and your bedroom are for two things, sleep and well "something else", If you want to go to bed be prepared to sleep...If there is something else to do you won't concentrate on sleep. TVs should NOT be in your bedroom, Your bed is not your talk on the phone location, never argue in your bed with your spouse or loved one, and the bedroom is not your kitchen for meals. All of these activities create a, "trigger" to stay awake, so do yourself a favor and keep the bedroom for sleeping and something else.
IF YOUR SO INCLINED
Ok, I'll say it if you are of legal age and or consenting adults, and you can't sleep, this is the "something else", for many it is both pleasurable and physically relaxing to get intimate with your bedroom partner
prior to sleep. Researchers have found that hormonal mechanisms are triggered during sexual activity that help enhance sleep. This at times depends on the person, but it is worth a try. If sexual activity causes anxiety or creates problems, it would not be such a good idea. But if you and your partner are the ones who find it enjoyable, it might just be the "sleep aid", that you are looking for.
LIGHT UP YOUR LIFE
Researchers have found that bright lights in the morning could assist poor sleepers to help set their biological clocks, or "body clocks", to achieve a more regular sleep pattern. Researchers reported that when test subjects woke up in the morning, they found that the test subjects had a difficult time getting started. The other test subjects woke up at the same time and were subjected to full spectrum high intensity lights for a few hours for several weeks, and were found to appear to function much better than the group without the light therapy. At home you may be able to accomplish the same effect by taking a walk or sitting out in the morning sun, or perhaps accomplishing some early morning yard work. During the winter consult your Doctor or perhaps a lighting store, or even check on the internet for some new full spectrum florescent bulbs.
EAT LIGHT BEFORE BEDTIME
If you really want something to eat before bedtime, (1-2 hours before), perhaps a small piece of fruit or a glass of warm milk. Avoid sugary snacks and caffeine that would excite your system, also don't have heavy meals that would stress your body and digestive system. Use common sense, also avoid lots of fluids for obvious reasons.
USE MECHANICAL SLEEP AIDS
Do you have a mate that snores? Check with your Dentist about a devise like a bite splint that allows air to flow unrestricted in the airways and viola, no more snoring. Earplugs can assist in blocking out environmental noises, especially if you live near a busy street, airport, or train tracks. Eye-shades can screen out unwanted light. You may also want to try a low EMF, (electro magnetic field), electric blanket. You can use it all night or just to warm the bed before you slide in at night.
AVOID STIMULANTS BEFORE BED
Coffee, (even decaffeinated), colas and chocolate contain some caffeine, the powerful stimulant can keep you up, so do not consume them after 4 p.m. Also stop smoking, the nicotine is also a stimulant, and tobacco that makes up cigarettes contain over 3500 chemicals and compounds including other stimulants and sugar. Not to mention your risk of "PERPETUAL SLUMBER"! Another option is to order our STOP SMOKING SERIES, in CD or mp3 download format
. Get on the path to becoming a healthier you, not to mention the savings realized in not having to be compelled to buy smoking materials and the reduction of future health care costs.
LEARN AND PRACTICE RELAXATION TECHNIQUES
The harder you try to sleep, the greater the chance you will end up frustrated and tired all night, rather than getting the ZZZZs you need. That is why it is important that you completely relax when in bed and only associate the bedroom with the two things mentioned above. One problem that we see in our Clients is that they TRY to sleep, and work too hard. Have you ever been told that someone with TRY to do something, or show up at a party or the kids will try to clean their rooms. (TRY IS IMPLIED FAILURE). You have set yourself up for not SLEEPING when you TRY. That's why we put together the CD and mp3 download, (GETTING THE ZZZZs YOU NEED). When used as directed, this powerful information will relax you and send you down into a deep and relaxing slumber.
Here are a couple of techniques that might also help.
Focus on your breathing and just notice yourself breathing in and out and how good it feels. Practice during the day so it is easy to do when you are in bed at night. Our Clinic clients have been taught EYE LOCK AND purposeful, BREATHING, call our office for more information. Program yourself to shut off your mind, our CDs and mp3s will help. Counting sheep just gets boring sometimes.
CHECK YOUR MEDICATIONS
Certain medications like asthma sprays, may disrupt sleep. It has been found that for many women hormone replacement therapy may have some devastating effects on sleep, et al. If you just started taking prescription medication, and having a hard time sleeping, contact your Doctor, have he or she determine if your medication may be interfering with your sleep they may have another medication that does not have a side effect that sleep. If not perhaps the Doctor will allow you to adjust the time you take medication further away from your bedtime.
CREATE A WONDERFUL SLEEP SETTING
Sleeplessness is often caused by stress, a person gets into bed and their minds starts racing with all types of self chatter, that impairs the ability to b able to relax themselves to SLEEP. Many times the bedroom itself triggers a sleepless response. The a person should look at their bedroom with a "NEW SET of EYES", looking to make the bedroom as much of a comfortable setting as you could imagine. Many people spend an incredible amount of money redecorating their home and fail to look at the room that can control their rest, tranquility, peacefulness, and sex life.
Perhaps, look at a really comfortable bed. It doesn't matter if its water or inner springs, vibrating, foam or a mat on the floor. If it feels good to you and your mate, use it. Wear loose fitting sleep clothing, or none, based upon your and comfort. Make sure the temperature is just right for you.
And, I can't tell you how many clients have told me how many times they got up at night and exactly what times; down to the minute. Be sure there is no clock within your view that can distract you. Unless you REALLY need to know that you got up and went to the bathroom at 2:47am and 31 seconds.
NOW GO AND GET SOME WELL DESERVED REST!