Sleep Tips

These sleep tips will help you if you are experiencing a problem with adjusting your body to relax in the evening hours also see reenergize from the stress to help stabilize your body and mind balance. This releases your mind from thinking of the day-to-day struggles and worries that tend to overwhelm your thoughts through the night hours.

• Condition your mind to expect sleep, go to bed at night and rise in the morning at the same time every day to maintain the correct balance that your body needs to continue its cycle.
• Use ear plugs to eliminate any unwanted noise
• Use ‘white noise’ like the hum of a fan to eliminate some outside noise and create a soothing continuous sound
• Use a Sleep Mask to block out any light
• Shut the television off 30 minutes prior to bedtime and pick up a good book to read
• You may apply a concept of thought control to pull the focus of your thoughts in one direction to clear your mind and create focus
• Don’t lay in bed and worry. It’s better to deal with these issues before you go to bed. Understand that if there is nothing you can do about a particular incident right then you need to be able to set it aside. Think about the positive in any situation
• Think of words that associate to each letter of the alphabet such as A=apple, B=Banana, C= cat and so on only visualize these letters and words as you create them. Count backwards from a set number like 100; visualize these numbers as you count them. Visualizing the numbers or letters keeps your mind focused on something trivial until your mind relaxes and drifts off to sleep rather than planning for the next days activities or worrying over a situation you currently have no control over
• Eat dinner at a reasonable time so your body has the time to digest the foods before bedtime. If you eat early and are going to experience hunger pangs have a light snack so that you don’t wake in the middle of the night hungry and unable to return to sleep
• Make use of meditations to relax your body. With this sleep tip you will place yourself in a serene setting such as by a waterfall surrounded by trees. You are laying at a distance with a small stream passing by as you watch the cascading falls in the background. You hear the water as it falls over the rocks and runs down the mountainside to splash in the water below. Feel the calm breeze in the air. Feel the sun on your body. Smell the trees, plants, and flowers in the air. Continue to hold your vision and relax your body
• Avoid stimulants in the evening hours including coffee, (especially espresso) tea, soda, alcohol or candy containing high amounts of sugar
• Don’t watch Television while lying in bed; only go to bed when you are tired. This allows your body and mind to relate being tired to bed and to sleep
• Exercise during the afternoon or early evening but not within the 3 hours prior to bedtime
• Take a warm bath and put on comfortable clothing to sleep in
• Make sure you have a comfortable mattress
• If you or your partner toss and turn a lot though the night you may what to entertain the idea of investing in a king or queen size bed
• Keep the temperature comfortable to your benefit at night depending if you prefer being warm or putting a hint of coolness in the air
• Don’t take naps during the day this may produce alertness in the evening hours when you want to retire for the night
• Get out of bed if you are not able to fall asleep rather than lay there and fight it which adds to your own frustrations.
• The last sleep tip is to take advantage of the use of aromatherapy. This can help trigger feelings of relaxation and are available in many fragrances some are noted for having a more calming effect for sleep purposes than others.

If trying these sleep tips does not offer you relief it is best if you consult a professional to rule out any serious health condition.

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