Relaxation exercise for a good night sleep - part 2
Oeps ... I forgot to post the second half of that article on sleep deprivation and how to use a relaxation exercise to help. So here it is:
At night
1. Create a nest. Eliminate clutter, maintain a comfortable sleeping temperature, and keep the room dark. Nightlights and bright moonlight can interfere with quality sleep. Install window treatments that block light, such as wooden Venetian blinds or shades with blackout lining.
2. Practice aromatherapy. Lavender oil or a lavender sachet on your bedside table may help you feel sleepy and more relaxed.
3. Maintain a consistent bedtime routine. Try eating a high-carbohydrate snack 30 to 45 minutes before bed. Then engage only in relaxing activities.
4. Stock your bedside table with easy reads that are both empowering and relaxing. A few good choices: Sarah Ban Breathnach's Simple Abundance, Don Miguel Ruiz's The Four Agreements, and William Martin's The Parent's Tao de Ching.
5. Keep a notebook and a pen near your bed, as well, to jot down any late night worries. The act of recording your anxieties will help clear them from your head so you can relax into slumber.
6. Make a ritual of giving your subconscious a problem to solve during the hours you spend sleeping. You'll be surprised how often you'll wake up with the solution after a good night's sleep.
Still can't fall asleep?
7. Just do it. Orgasms increase endorphins, which can help you feel into a deep sleep.
8. If your mate is causing you to lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest in a good mattress so you won't move every time your spouse does.
9. If you haven't fallen asleep within 30 minutes, there's a problem. Staring at the ceiling will only increase your anxiety. Get out of bed. Do something relaxing, such as deep breathing or meditative exercises. Then try again later.
Susie Michelle Cortright is the founder and publisher of Momscape, an online magazine devoted to nurturing the nurturers. Visit her at http://www.momscape.com to escape in inspiring articles and essays, subscribe to Momscape's free email newsletters, and register to win free pampering packages."
At night
1. Create a nest. Eliminate clutter, maintain a comfortable sleeping temperature, and keep the room dark. Nightlights and bright moonlight can interfere with quality sleep. Install window treatments that block light, such as wooden Venetian blinds or shades with blackout lining.
2. Practice aromatherapy. Lavender oil or a lavender sachet on your bedside table may help you feel sleepy and more relaxed.
3. Maintain a consistent bedtime routine. Try eating a high-carbohydrate snack 30 to 45 minutes before bed. Then engage only in relaxing activities.
4. Stock your bedside table with easy reads that are both empowering and relaxing. A few good choices: Sarah Ban Breathnach's Simple Abundance, Don Miguel Ruiz's The Four Agreements, and William Martin's The Parent's Tao de Ching.
5. Keep a notebook and a pen near your bed, as well, to jot down any late night worries. The act of recording your anxieties will help clear them from your head so you can relax into slumber.
6. Make a ritual of giving your subconscious a problem to solve during the hours you spend sleeping. You'll be surprised how often you'll wake up with the solution after a good night's sleep.
Still can't fall asleep?
7. Just do it. Orgasms increase endorphins, which can help you feel into a deep sleep.
8. If your mate is causing you to lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest in a good mattress so you won't move every time your spouse does.
9. If you haven't fallen asleep within 30 minutes, there's a problem. Staring at the ceiling will only increase your anxiety. Get out of bed. Do something relaxing, such as deep breathing or meditative exercises. Then try again later.
Susie Michelle Cortright is the founder and publisher of Momscape, an online magazine devoted to nurturing the nurturers. Visit her at http://www.momscape.com to escape in inspiring articles and essays, subscribe to Momscape's free email newsletters, and register to win free pampering packages."
posted by margo | 4:59 AM
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