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.
Cheers.
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.
Cheers.
Have A Good Night Sleep
posted by Faith at
8:53 AM
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