| If you're like me then you need some sleep help. If | | | | be reading or doing breathing exercises but the |
| you tend to have difficulties getting to sleep or wake | | | | environment should be a supportive one or your |
| up at odd times during the night it may be that your | | | | efforts will be wasted. |
| body and mind are just not ready for sleep when | | | | 3...Consider what you have eaten or drank before |
| you think they should be. | | | | you try to sleep. Alcohol is not conducive and neither |
| Sometimes, in order to get a good night of sleep, | | | | is caffeine but not being hungry or thirsty is also to |
| you first need to teach yourself to relax so that | | | | be considered. Personally I have a bowl of |
| falling asleep becomes more natural: your body and | | | | non-sugared, whole wheat cereal and one percent |
| mind are ready for sleep! | | | | milk, which makes me feel well fed and yet has few |
| Relaxation and sleeping is not the same thing, | | | | calories. Toast is good: consider something that is |
| although many would have you believe they are. | | | | healthy, caffeine free and very low on sugar. Large |
| Obviously they are closely related but relaxation | | | | late night suppers are not a good preparation for a |
| being the opposite of stress, it has to be a | | | | good night sleep as your body doesn't relax under |
| pre-cursor to actually sleeping because few of us | | | | heavy digestion. |
| sleep well when under great stress. | | | | 4...Another area of relaxation for me is having a |
| Sleep is a semi-unconscious state when our bodies | | | | relaxing hobby that takes your mind away from the |
| and our minds rejuvenate themselves and much of | | | | day's problems and acts as a relaxing activity for the |
| the mass of information that bombards us during the | | | | mind. Some collect and organize coins or stamps, |
| day gets sorted and evaluated. We know we need | | | | some draw and paint others write or 'blog'. Whatever |
| about eight hours of good sleep as an adult, but | | | | it is should put you into a state of "slow down" so |
| many of us have difficulty achieving this. Our sleep | | | | your mind can relax and the move to sleep is but a |
| help should come in the form of sleep preparation | | | | short step. I know several people whose hobby |
| commonly called relaxation. | | | | involves a pet such as a cat, and this is the trigger to |
| Here are five different ways I have used to | | | | relaxing before sleep. Sleep help in the form of a |
| successfully prepare both body and mind for much | | | | family pet such as a small dog or cat to cuddle up to |
| needed deep sleep. | | | | can be a very powerful trigger. |
| 1...Exercise has been shown to be one of the | | | | 5...Most of us need to meditate in some form before |
| greatest natural stress reducer. One very good way | | | | sleeping. This can take the form of deep breathing |
| to relax is to take an evening walk or an evening | | | | and thinking or taking a long warm bath. Reading |
| swim at your local activity center. Yoga based | | | | helps for some but whatever the method we need |
| exercises have been very successful. I was once told | | | | to involve both our body and mind. Listening quietly |
| not to allow my soccer team players to swim before | | | | to books on tape, listening to soft music perhaps in a |
| they went to bed, the evening before the | | | | quiet environment often promotes a meditative sleep. |
| tournament final, because they would be too relaxed | | | | Many of us need to train our bodies and minds to |
| and not play so well. Actually it was quite the | | | | relax before we can enjoy a good, deep night's sleep. |
| reverse, and they played better than ever! | | | | Besides making sure you're 'tired' from a good day's |
| 2...We must make sure our sleeping environment is | | | | work there are methods we can employ to promote |
| conducive to sleep. Turn off the noise, turn down | | | | the pre-sleep relaxation. Give yourself some sleep |
| the light, make sure there is fresh air and then take | | | | help and devise some relaxation methods that work |
| some time to do some pre-sleep relaxation. This may | | | | for you. |