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Tuesday, November 29, 2011

Strategies to Better Sleep and Stress Free Day

 Dreams require a relaxing sleep. Here are some tips for achieving a good night’s sleep.

1.     Try not to worry about the amount of sleep you are having.  The quantity of sleep we need every night varies considerably. Often we over estimate the time we need to have actually slept.

2.     Live an active life.  If you have trouble falling asleep, it may be that your body is not tired.  Exercise encourages the body to seek rest and will result in a deeper sleep.

3.     Make sure you are fully relaxed. Before going to bed lessen your tension with a massage, do some light exercise, or go for a gentle walk.

4.     Don’t go to bed on a full stomach.  Leave at least two hours before your last meal and when you go to bed. Digestion can affect your sleeping pattern and may result in strange dreams.

5.     Do not drink caffeine drinks as this will prolong the time it takes for you to fall asleep, also try to avoid alcohol and tobacco as it will prolong the period of light sleep when you are most likely to be disturbed by external influences.

6.     Make sure your bed is comfortable. Your mattress should be firm but not hard.

7.     Your bedroom should be neither too hot, nor too cold it should be around a temperature between 60-65 degrees (16-18 C) is generally considered comfortable.  The room should be dark and free of external noises.

8.     Keep a notebook by your bed to record any thoughts that are worrying you. There is little we can do about them late at night, but using a notebook allows us to write our concerns.

9.     Go to bed at least 30 minutes before you go to sleep and read a relaxing book. It is important to relax your mind before going to sleep.

10.   RELAX.  If you feel as though you can’t sleep or you are awake in the middle of the night, try not to worry about it. If you find that you still can’t relax your mind, read some more, or try to think of a place or person that makes you feel safe and secure.

....Following the information listed above will help you explore and
enjoy dreams that can be natural, sweet and enjoyable. Just remember – there is nothing you can do about your concerns late at night so put them to one side and let go….

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