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Secrets to a Sound Sleep
Susie Michelle Cortright
Feeling drowsy? You may not be getting enough sleep.
Sleep deprivation can lead to a loss of strength and a
compromised immune system as well as a decrease in
concentration, memory, and learning ability. Perhaps most
noticeably, sleep loss often results in a downright rotten
mood and the inability to cope with those small pressures
and stresses you confront each day.
But a single good night's sleep can rejuvenate your mind,
body, and soul. Here's how to get one tonight:
During the day
- A regular exercise routine will help you fall asleep
faster and wake up feeling more refreshed, but experts
don't recommend vigorous exercise fewer than three hours
before bedtime. Instead, schedule your workout five to six
hours before lights out. Why? Exercise causes your core body
temperature to rise. Experts say natural sleepiness will
set in when your body temperature drops again.
- Find another place for stressful activities. Pay your
bills at the kitchen table, not in your bedroom.
- Avoid nicotine and alcohol before bed. Nicotine is a
potent stimulant, and the metabolism of alcohol has an
alerting effect.
- Skip the afternoon latte, too. The stimulating effect
of caffeine can remain for as long as 12 hours. Keep in
mind that many teas and sodas, such as Mountain Dew and
orange soda, contain high caffeine levels, as well.
- Restrict your water intake just before bed and during
the night. Midnight trips to the bathroom can cut into
your sleep, particularly if you have a hard time dozing
off again. Six hours of continuous sleep often result in
a more rested feeling than eight hours of on-again,
off-again snoozing because non-consecutive sleep interrupts
its deep, restorative phases.
- Check to see if any of your prescription or over-the-counter
medications may be interfering with your sleep. Some
diet pills, birth control pills, anti-depressants, and blood
pressure medications can have a rousing effect. Sleeping
pills, while tempting, are not the answer. They quickly
lose their effectiveness and can be addictive.
At night
- Create a nest. Eliminate clutter, maintain a comfortable
sleeping temperature, and keep the room dark. Nightlights
and bright moonlight can interfere with quality sleep.
Install window treatments that block light, such as wooden
Venetian blinds or shades with blackout lining.
- Practice aromatherapy. Lavender oil or a lavender sachet
on your bedside table may help you feel sleepy and more
relaxed.
- Maintain a consistent bedtime routine. Try eating a
high-carbohydrate snack 30 to 45 minutes before bed. Then
engage only in relaxing activities.
- Stock your bedside table with easy reads that are both
empowering and relaxing. A few good choices: Sarah Ban
Breathnach's Simple Abundance, Don Miguel Ruiz's The Four
Agreements, and William Martin's The Parent's Tao de Ching.
- Keep a notebook and a pen near your bed, as well, to jot
down any late night worries. The act of recording your
anxieties will help clear them from your head so you can
relax into slumber.
- Make a ritual of giving your subconscious a problem to
solve during the hours you spend sleeping. You'll be surprised
how often you'll wake up with the solution after a good
night's sleep.
Still can't fall asleep?
-Just do it. Orgasms increase endorphins, which can help you
feel into a deep sleep.
-If your mate is causing you to lose sleep, get help.
Consult a doctor about a chronic snoring problem. Invest
in a good mattress so you won't move every time your spouse does.
-If you haven't fallen asleep within 30 minutes, there's a
problem. Staring at the ceiling will only increase your
anxiety. Get out of bed. Do something relaxing, such as
deep breathing or meditative exercises.
Then try again later.
Copyright 2001 Susie Michelle Cortright
BIO
Susie Michelle Cortright is the founder and publisher of
Momscape, an online magazine devoted to nurturing the
nurturers. Visit her at http://www.momscape.com to escape
in inspiring articles and essays, subscribe to Momscape's
free email newsletters, and register to win free pampering
packages." |
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