Some tips for good sleep
Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep. Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.
When you glance at the clock in the wee hours of the night, your sleep will suffer. You worry about how few hours are left before your busy day begins. Clock watchers should put their alarm in a drawer, under the bed, or turn it away from view.
Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.
Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep. Some people do well with a light evening snack of sleep-inducing foods. Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese.
Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep. Warm milk or chamomile tea are better beverage choices in the evening.
Sleeping pills may be tempting on those nights when sleep just isn't coming, but exercise caution. Some sleep medicines can be habit forming and may have bothersome side effects. Ideally, they should be used as a very short-term solution, while other lifestyle and behavior changes are put in place.
Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what's going on. Insomnia may be a symptom of an underlying problem. Depression is notorious for causing insomnia, as are other medical conditions, such as acid reflux, asthma, arthritis, and some medications. Chronic insomnia deserves a closer look and evaluation by a doctor. more
When you glance at the clock in the wee hours of the night, your sleep will suffer. You worry about how few hours are left before your busy day begins. Clock watchers should put their alarm in a drawer, under the bed, or turn it away from view.
Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks. Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.
Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep. Some people do well with a light evening snack of sleep-inducing foods. Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese.
Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep. Warm milk or chamomile tea are better beverage choices in the evening.
Sleeping pills may be tempting on those nights when sleep just isn't coming, but exercise caution. Some sleep medicines can be habit forming and may have bothersome side effects. Ideally, they should be used as a very short-term solution, while other lifestyle and behavior changes are put in place.
Sleep tips are nice when your insomnia is fleeting. But if your sleeplessness persists for at least a month, it’s time to delve deeper into what's going on. Insomnia may be a symptom of an underlying problem. Depression is notorious for causing insomnia, as are other medical conditions, such as acid reflux, asthma, arthritis, and some medications. Chronic insomnia deserves a closer look and evaluation by a doctor. more
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INSOMNIA - is primarily due to fear, not trusting the process of life & guilt.....the usable affirmation for this can be-" I lovingly rel;ease the day and slip into peaceful sleep, knowing tomorrow will take care of itself"-write it for 20 times/day with different color ball pens, as also practice the attached pattern, called Garlands for 2 pages a day with right and 2 with left hand.Plus some suggestions at the body-emotional levels have been already mentioned above. more
May 10
