To Sleep

RELAXATION TECHNIQUES FOR BETTER SLEEP

Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep.

-Deep breathing

Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.

-Progressive muscle relaxation.

Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

-Visualizing a peaceful, restful place.

Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

To Sleep...

1.

keep a

regular

sleep

schedule

6.

WAYS TO GET BACK TO SLEEP

-Stay out of your head. Focus on the feelings and sensations in your body.

-Make relaxation your goal, not sleep. Try a relaxation technique such

as visualization, deep breathing, or meditation,

which can be done without even getting out of bed.

-Do a quiet, non-stimulating activity. If you’ve been

awake for more than 15 minutes, try getting out

of bed and reading a book.

-Postpone worrying and brainstorming.

If you wake during the night feeling

anxious about something or with a

brainstorm, briefly write it down and

postpone worrying/thinking about it

until the next day.

5.

GET ANXIETY AND STRESS IN CHECK

4.

EAT RIGHT AND GET REGULAR EXERCISE

-Stay away from big, fatty, spicey and acidic meals at night

-Sorry folks but - Avoid alcohol before bed.

-Cut down on caffeine/avoid drinking it after lunch

-Quit smoking - Nicotine is a

stimulant

Music for Sleep

Classical Music For Sleep

Delta Waves Sleep Music

It worked on my dog!

He started snoring!

Could not use the dog as

a test subject.

He was already asleep!

If you play this on a computer, laptop, or IPad,

just remember to turn the light on the screen down. It's that whole melatonin thing...

2.

Naturally regulate

your sleep

cycle

INCREASE LIGHT EXPOSURE

-Remove your sunglasses in the morning and let light onto your face.

-Spend more time outside during daylight.

-Let as much light into your home/workspace as possible.

-If necessary, use a light therapy box.

BOOST MELATONIN PRODUCTION AT NIGHT

-Turn off your TV and computer 1/2 - 1 hour before bed

light supresses melatonin which is needed for sleep.

TV and computer can stimulate your mind making it more difficult to sleep.

-Don't read from a backlit device, like an IPAD, at night

-Avoid bright lights before bed - use low wattage bulbs instead

-When it is time to sleep, make sure the room is dark

-Use a flashlight to go to the bathroom at night

CATCHING THE DRIFT HERE?

Low light and darkness signal to your body it's time to sleep!

Some research suggests that music at bedtime, both classical and music containing delta waves, helps with sleep.

3.

Create a relaxing bedtime routine

-Make a cup of herbal tea

-Read a book/magazine/poetry by a soft light

-Take a warm bath

-Listen to soft music

-Do some easy stretches

-Wind down with a favorite

hobby

-Make simple preparations

for the next day

Nighty night.

Sleep tight.

See you in the morning light.

Tips for creating good sleep hygiene/healthy sleep practices

Sleep Hygiene...What?!

What about counting sheep?

Okay, it's a weird term...sleep hygiene...what does it mean,

really? Tidy sleep? Clean Sleep?

Merriam Webster defines HYGIENE as:

1: a science of the establishment and maintenance of health

2: conditions or practices (as of cleanliness) conducive to

health

Scientists at Oxford University found that subjects

took slightly longer to fall asleep on nights they were

instructed to distract themselves by counting sheep

or were given no instructions at all.

Sleep Debt

Therefore sleep hygiene is:

the establishment and maintainence of

good sleep practices (habits/routines), to promote good, health-enhancing sleep.

The New York Times

2/15/2010

There's an old adage that goes something like this:

"you can't make up for lost sleep"

Recent research suggests that lack of sleep adds up to SLEEP DEBT

10 Things to Hate About Sleep Loss

William Dement in his book, The Promise of Sleep, notes

that sleep debt is similar to monetary debt in that

it needs to be paid back

perhaps even hour for hour!

Sleep!

Hard Day's Night?

1. Sleepiness causes accidents

2. Sleep loss dumbs you down

3. Sleep deprivation can lead to serious health problems

4. Lack of sleep kills sex drive

5. Lack of sleep & sleep disorders are linked to depression

6. Lack of sleep ages your skin

7. Sleepiness makes you forgetful

8. Losing sleep can make you gain weight

9. Lack of sleep may increase risk of death

10. Sleep loss impairs judgment, especially about

sleep!

From WebMD

Most of us occasionally have difficulty sleeping. Sometimes

it is due to:

• worry

• too much caffeine

• too much stimulation -- TV, video games, heavy reading, mental activity, etc. -- too close to the time we actually want to be asleep

• lack of a routine sleep/wake schedule

• too much alcohol...yes...you read that right...alcohol may help us go to sleep however the sleep is often not deep and restorative and we often find ourselves waking in the middle of the night tossing and turning.

Even so, I could count

this little guy all night

and all day!