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Some people fall asleep the moment their head touches the pillow. Others jockey around in bed for just the right position, and then blissfully drop off to dreamland. For the rest of us, sleep doesn’t come easily. We can’t sleep on planes, in hotels or any place unfamiliar. We have to have the perfect mattress, not too soft and not too hard, absolute darkness, or maybe not so dark, a favorite teddy bear, our blankie, the door ajar, pyjamas or no pyjamas. And still it’s not enough to bring in the sandman.
A good night’s sleep is important for good health. Sleep refreshes the mind. It strengthens the immune system. It calms and energizes us. The way to a good night’s sleep is to create a feeling of comfort and security. Maybe you can get a good night’s sleep after all. Yawn...
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Here's how you can get the best sleep of your life.
It helps enormously to keep work papers and television out of the bedroom. The piles of clutter burden your sleep time with thoughts of important chores. Fix yourself up a home office, or a home nook in another room, where books and papers can be stored out of sight and out of mind. Reserve the bedroom as a place of sleep and intimacy.
Is your computer in the bedroom? It also distracts you from falling asleep. Can you find a place for it in another room? If that’s not possible, put the computer in a closed cabinet, or shut it down and drape a cloth over it at bedtime, or just turn the monitor toward the wall.
Light can enter the eyes even when your eyelids are shut tight. Light interferes with the production of melatonin, the hormone that regulates your internal sleepiness. If outdoor lights shine in your room, blackout shades will block them and are worth every penny. An eye mask will block unwanted light, too.
Reflective surfaces, like wall mirrors, pictures, TV screens and computer monitors, catch and amplify light. The small light from the alarm clock and other electronics will increase your wakefulness. Remove or cover them.
Is your bedroom too noisy, or perhaps too quiet? It might be sudden, unpredictable sounds that keep you awake. Create a sense of calm and stillness with ear plugs or a white noise machine.
You’ll fall asleep easier in a cool room. Set the thermostat lower at night and snuggle under the covers. It works for the hibernating bears, too.
If you are uncomfortable in bed, with itchy eyes, running nose, shallow breathing or coughing, consider that you might be allergic to something in the room. Remove the down duvet, animal skin rugs, old pillows and dust which could be irritating you. Wash your sheets often in a hypo-allergic soap, or plain water. Open a window during the day to ventilate the room and clear the air. The best solution of all is a hepa type air cleaner, which will make your bedroom an oasis of comfort.
Do you or your partner snore? The Sona pillow has been proven to reduce or even eliminate snoring. You’ll breathe better with it, too. Look into other methods to stop snoring. Sleep apnea is a disorder which causes snoring and can interfere with sleep.
No matter how much you love them, pets in the bed will also keep you awake. Give your furry friends a special bed in the next room, or confine them to a cage at bedtime.
Maybe a new Mattress !
Memory foam works with your own body heat and moulds to your individual body contours, offering a great deal more support and actual contact with the mattress. This can not only help eliminate back pain, but also helps reduce the amount of tossing and turning resulting in a better night's sleep.
Click here for further information and very affordable prices :Memory Foam Warehouse
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Get plenty of exercise during the day, so that you actually feel tired when bedtime rolls around.
Caffeine drinks, chocolate and snacks in the evening will keep you awake, as will over-eating. Foods that disagree with you and cause heartburn can keep you awake. So will exercise done just before bedtime.
Eat your main meal earlier in the evening, rather than later. Undigested food can keep you awake.
Keep regular hours every day, to get your body accustomed to a schedule.
Have a bedtime ritual to prepare yourself for sleep. Turn off the TV and mobile phone. Relax. Quiet your mind. Think pleasant, happy thoughts. Express gratitude for the good things that came your way. Look forward hopefully to the next day. Play a tape of soothing "mood music" and just drift away into it.
Don’t worry about insomnia, because you’ve done all the right things. Sleep will come on tiptoe when you least expect it.
mood music
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"I love each and every track on this album!! This gentle soothing music massages away the stresses of the day, and lets your mind drift. Fantastic - a Must for any cd collection." (Amazon customer).......
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Worrying
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As we get older, we seem to worry more about things.
Our health,money and our family. Things also jump out at us from the past, maybe regrets for an opportunity passed by or a long forgotten family rift..................................The "if only's" come back to haunt us often in the still of the night when we are trying to get to sleep...................................Suddenly our mind is a jangle jumping from one concern to another..............It is then you have to understand that it is your MIND which must be DIVERTED.................You have to take charge and start the process of boring yourself to sleep!..............................A successful but worried business man once said how he went from A - Z of all the girls names he could think of - then all the countries - books etc. until he mechanically fell asleep................................Another, almost self hypnotic method it to close your eyes and look down wards.Then SEE the blackest black you can....there will be spots and dashes at first but persist ....LOOK at the blackness.....then clear your mind ....let it go....as blank and vacant as you can be .......you are almost asleep anyway.................
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God, grant me the serenity
to accept the things I cannot change;
the courage to change the things I can;
and the wisdom to know the difference.
Why not try Hypnotherapy
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Stress, fear and negative thoughts are not only unpleasant; they are also extremely unhelpful. They will hold you back in life and prevent you achieving all that you are truly capable of. Not only that, but they directly impact your physical health and leave you vulnerable to disease and common complaints such as irritable bowel syndrome, sleep deprivation, palpitations and panic attacks.
If you can approach life feeling relaxed and confident then there are no limits to what you can achieve. Not only will you feel happier and healthier, but you will enjoy more energy, ambition, drive and determination. The world will quite literally be at your feet. ..
Whether you are lacking the confidence and strength you desire, or need a simple and effective way to instantly feel more relaxed, this self-hypnosis track will re-programme your mind with levels of confidence, relaxation and self esteem that you never dreamed possible.
Through years of working with clients suffering from stress, fear of failure, lack of confidence, inability to sleep, low self esteem and complaints including tension headaches and irritable bowel syndrome, I’ve developed a therapeutic track that will enable you to achieve deep levels of relaxation. Your mind will be re-programmed with positive suggestions leaving you feeling relaxed and confident and ready to face whatever life throws at you.
Isn’t it time you enjoyed a new lease of life?.............
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