Whether you're sick or healthy, this post can help you get more Zzzzzzzz's. You deserve it! I haven't had a full nights sleep in four years, so I'm very tired. With my illness, it's almost impossible to sleep through the night because the pain is so relentless and strong. But I have come across some great strategies that really help me sleep a lot better! The first three suggestions come from Dr. Woodson Merrell...
1. Dark Therapy: "Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to the blue light late at night--it's emitted by computers, televisions, even digital clocks--can wreak havoc with your body clock. Keep your room pitch-dark at night and cover all digital clock or DVD player readouts." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008)
2. Behavioral Therapy: "Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning, [and] don't get attached to unrealistic expectations of sleeping soundly every night." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008) I make my bedroom a relaxing peaceful room, and I save clutter for the other rooms.
3. Acupuncture: "Because research suggests that acupuncture helps balance neurotransmitters, there's a logic for its use in promoting relaxation, which results better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008)
4. Routine: Creating a soothing bedtime routine is key. For example; take a shower, listen to calming music, or read a book.
1. Dark Therapy: "Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to the blue light late at night--it's emitted by computers, televisions, even digital clocks--can wreak havoc with your body clock. Keep your room pitch-dark at night and cover all digital clock or DVD player readouts." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008)
2. Behavioral Therapy: "Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning, [and] don't get attached to unrealistic expectations of sleeping soundly every night." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008) I make my bedroom a relaxing peaceful room, and I save clutter for the other rooms.
3. Acupuncture: "Because research suggests that acupuncture helps balance neurotransmitters, there's a logic for its use in promoting relaxation, which results better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems." ("Your Best Energy Source--Sound Sleep" O magazine, October 2008)
4. Routine: Creating a soothing bedtime routine is key. For example; take a shower, listen to calming music, or read a book.
5. Supplements: Health food stores sell natural sleep supplements. I have one called Nutrasleep and it contains natural herbs and vitamins that help you relax. If you need sleep medication, consult with your doctor. My doctor recommends Rozerem because it works with your natural wake-sleep cycle and is less habit-forming.
6. Aromatherapy: I buy a product called Anti-Stress Mind Repair from Earth Therapeutics. It has smells of lavender and chamomile. These aromas have been proven to be calming and are also natural way to relieve headaches.
Sweet dreams!
6. Aromatherapy: I buy a product called Anti-Stress Mind Repair from Earth Therapeutics. It has smells of lavender and chamomile. These aromas have been proven to be calming and are also natural way to relieve headaches.
Sweet dreams!
2 comments:
I think this is all great advise I think I will have to pass some of this on to my Ben he has a hard time sleeping these days
This is really what I need this week. Ha! As I'm reading this blog post at 11pm when I should be in bed sleeping. Okay, okay! I'm going to bed and I'm going to cover those stinkin' alarm clocks. I knew they were holding me back.
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