Alternative Healthy Lifestyle

Tips for A Healthy Lifestyle

Thursday, November 23, 2006

Getting A Good Night Sleep: Part 2

Have A Good Night Sleep

Hi friend,
Good day to you.

Sorry for having waited this long for the part 2 of this series of sharing.... was pretty busy with work. :o)

Ok, lets begin..........

Getting A Good Night Sleep: Part 2

1. In order to get a good night of sleep, allow yourself one hour before bedtime to unwind. It is best not to watch television or do anything that overstimulates the brain. For example, try not to have a major discussion about important issues immediately before going to bed. Use that hour for a relaxing ritual, like a warm bath or reading.

2. If a warm bath does not seem a good idea as part of your pre-bedtime ritual, try the old Chinese remedy of soaking your feet in warm water for twenty minutes before going to bed. Then massage each foot with oil before going to sleep.

3. Keep the temperature cool in the bedroom. It should be between 62 and 65 degrees Fahrenheit and no higher than 75 degrees. If you are not bothered by pollution, noise, or drafts, keep the bedroom window open in winter. The blankets on your bed should be warm if you are sensitive to cold.

4. Make a list of tasks early in the evening so that you don't stay awake in bed planning the next day's activities.

5. Avoid eating heavy meals within two hours before bedtime, but do not go to bed hungry either.

6. Be prepared to go to sleep only when you are drowsy, otherwise you may be creating an opportunity to lie awake.

7. Take advantage of herbal remedies. Burn some lavender oil in the bedroom an hour before bedtime or maybe place a few drops of lavender oil on your pillow. You might consider buying a hops pillow, provided you don't have a history of depression.

8. If you don't fall asleep after about thirty minutes, do something else. Try listening to a relaxation tape. If that doesn't work, leave the bedroom and do something quiet like reading or listening to some quiet music until you feel drowsy. If, on the other hand, you have a tendency to wake in the early hours of the morning for no apparent reason (common in women around the time of menopause, and in older people), do not panic. Think of it as a bonus; make use of the time by doing something creative such as writing letters, practicing a hobby, painting, knitting, ironing, whatever you find pleasant.

9. Do not spend too much time in bed when you're not sleeping. Psychologically, it's best to associate your bedroom only with making love or sleeping. During the day go somewhere else to talk over the phone, work, worry, eat, play with your computer, or watch television.

10. Because certain types of allergies can interfere with your sleep, it's a good idea to minimize contributory factors in your bedroom. If you are asthmatic and think you may be allergic to house dust mites, reduce their breeding ground by removing heavily upholstered chairs and carpets; replace these with metal/wooden furniture and wooden or tiled floors. Buy a mite-proof mattress and pillow covers. Remove dust by cleaning all bedroom surfaces regularly with a cloth and soapy water. If you are allergic to animal dander, keep your pets out of the bedroom at all times.

Ok, lets stop here and continue at my next posting.

Take care and good health to you.


Have A Good Night Sleep

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Wednesday, November 15, 2006

Getting A Good Nights Sleep: Part 1

Have A Good Night Sleep

Hi friend,
I think I have been talking about Pilates for weeks, you might be tired of it.
So, starting from today, I am changing the topic to "Have A Good Night Sleep" sharing info on anything about sleep, eg. sleep problem and etc.

Lets begin..............

Getting A Good Nights Sleep: Part 1

If you are experiencing sleeping difficulties from time to time and know that it is not serious enough to require medical attention, these few simple steps may help.

1. Try to exercise everyday, preferably in the late afternoon or early evening. Early morning exercise does not have any bearing on the quality of that night's sleep. However, fitness is a factor in overall sleep quality.

2. Research has shown that most people take at least a week to adjust to the changes in seasons. Keep regular bedtime hours, and, if at all possible, get up at the same time every day. Avoid oversleeping on weekends except occasionally, unless you want to run the risk of Sunday night insomnia.

If your routine changes on holidays, or if you suffer from Sunday night insomnia, the simplest way to readjust your body clock is to set an alarm clock early in the morning and force yourself to get up at that time, regardless of how much sleep you've had the night before.

By shortening your sleep, you will increase the likelihood of deep sleep the following night. By getting up at the same time the following morning, you will be setting up the synchronization of the body clock with the sleep/wake cycle. You should soon find that you are going to bed at the right time and waking up at the time you want.

3. Appetite suppressants and over-the-counter medicines for headaches, hay fever, and colds may contain caffeine or other stimulants. Check the ingredients before taking any medication two hours before bedtime.

4. Adjust your total sleep time to fit your needs. Sleep requirements differ from person to person. Some people may need as little as four hours, while some people need as many as nine hours.

5. Do not consume tea, coffee, chocolate, cocoa, colas, or any other foods or drinks containing caffeine within four to six hours before bedtime. On those occasions when you break these rules, don't be surprised if your sleep is not continuous. Alcohol and caffeine interfere with deep sleep.

6. Do not drink alcohol. Although it may help induce sleep, it may also make your sleep more fragile, subject to frequent awakening and diminished deep sleep. You should avoid alcohol within two hours of bedtime and limit your consumption of alcohol prior to that time. Alcohol is metabolized at an approximate rate of one drink per hour. So, if you consume four drinks, you will need four hours to metabolize them.

Ok, lets stop here for today, will continue with Part 2 later.

Till we sleep ....... oh.... I meant 'meet' again, have a good sleep.


Have A Good Night Sleep

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