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Sleep Specialist Recommends Hygiene for Natural Sleep
 
sleeping

Important Sleep Hygiene: 

  • The bedroom should be for sleep and love making only, no television or reading.

  • If you are awake for 10 minutes or more, go to another room to read. When you are sleepy return to bed. If you do not sleep, repeat the process reading in another room.

  • Go to bed the same time every night, develop a pre sleep ritual, nightly down time.

  • It is best to wake at the same time most days.

  • Napping during the day, is not helpful if you have sleep problems.

  • Do not have caffeine after 6:00 p.m. when you go to bed at 10:00 pm.

  • Do not exercise 3 hour before sleep.       

 Strengthen Circadian Rhythms:

  • Wake at the same time every day

  • Have regular exercise, preferably in the morning.

  • Have a period of decreased noise 1 hour before sleep.

  • A lowered body temperature, cooler atmosphere helps prepare us for sleep

  • Only light snacks are recommended before bedtime.

  • Maintain wakefulness during the two sleepiness zones each day and two hours prior. The two zones are: 3 hours prior to bedtime and between 1:00 and 2:00 p.m. every afternoon.


Tryptophan is a natural precursor to serotonin, an important neurotransmitter for sleep and sleep maintenance. It is found naturally in turkey, tuna, chicken, beef, cheddar cheese, milk and other dairy products. Studies have found that complex carbohydrates are especially helpful because insulin is released which takes up amino acids (protein), and the circulating tryptophan is reserved for the brain (serotonin). A glass of warm milk or a bowl of cereal are helpful bedtime snacks.

Soothing teas: camomile, passion flower, catnip, lemon verbena or basil   

Pre sleep rituals are effective, soft music, lights and relaxation

Learn yoga breathing and relaxation exercises; massages, of the back, arches of the feet and behind the knees; a warm tub bath or shower; reading an uninteresting book

When you awaken at night, make a point not to do worry thinking, instead get up and write out your concerns, read for ten minutes and then return to bed and practice centering relaxation/meditation   

Refine the “Art of letting Go” Learn to trust the problem solving of the unconscious    mind and REM sleep! 

Restless Legs are Treatable: Vitamin B and E improve circulation and oxygen to cells and nerves, eliminate caffeine and nicotine; correct anaemia with iron and Vitamin B 12 with folic acid (sublingual); work with your frustration factor, learn relaxation of mind and body

Water Therapy: alternating hot and cold increases circulation to feet and legs, improves varicose veins and relieves headaches; Two Containers: as warm as possible, soak for 3 to 5 min.; cold water for 30 seconds. Repeat 3 - 5 times ending with cold.

“I will have sleep which is restorative comforting and refreshing!”

“I will have satisfaction in my life!”

Continue to embrace your life in a new way! Keep active! Laugh and enjoy life!

 © 1999 Wendy Caldwell BA PSY.,R.N.,CCDC 

 

Reference:
“Sleep, Dreaming and Sleep Disorders”, William Moorcroft
© 1999 Wendy Caldwell BA PSY.,R.N.,CCDC 
Books: New Mood Therapy, Dr Burns
 
 
Last Update: January 5 2009