Total Mind Connection’s Weblog

Go to Bed When You Are Sleepy and Keep the Same Wake Up Pattern

When you are sleepy go to bed, not before. If you don’t fall asleep within 20 minutes get up and do something else until you feel sleepy again. Use an alarm clock to wake up at the same time every morning, no matter what time you went to bed.

Massage and Sex – A Great Way to End the Day

We humans thrive on touch. Get your significant other to give you a massage or backrub or maybe a face or scalp massage. They don’t have to be experts but rather just someone willing to rub your back and shoulders. An added benefit of a massage is that it can get you in the mood for some bedtime sex which can quickly take your mind off your problems. Both of these activities can calm your nerves and get you ready for a good night’s sleep.

Only Use Your Bed for Sleep and Sex

The bed isn’t another office desk or a place to sort stamps or whatever else you do at night. Don’t read in bed. Take the television out (see below) of your room. If it isn’t related to sleeping or sex get it out of your room.

Drink Warm Milk or Herb Tea

Your mom was right. When you can’t sleep the calcium in a glass of warm milk 15 minutes before going to bed will soothe your nerves and help you to relax. If milk isn’t your, well cup of tea, then drink chamomile, catnip, anise or fennel tea. These and other blends found in most health food stores can calm you down and help you get a good night’s sleep.

Eat a Light Snack

A light bedtime snack, such as juice and cookies an apple, cottage cheese, a slice of turkey or cashews eaten about an hour before bedtime can help you fall asleep sooner.

Take a Warm Bath

Take a warm 15 or so minute bath before going to bed. Baths are more relaxing than showers because taking a warm bath raises your body temperature which helps you sleep. Some people like to add a few drops of aromatherapy oil that soothes and relaxes into the bath water. Others like to use bath salts or Epsom salts and baking soda. If you use Epson salts and baking soda use one cup of each.

Light Reading and Music

Some light reading and/or soft, soothing music may make a big difference. Read humorous books or articles it can help take your mind off things. Keep away from work related reading, horror stories, mysteries or other books that may excite you or you might find hard to put down. Listen to soft music or music designed to help you sleep. There are many products on the market that have sounds of the outdoors or of ocean waves or even a heartbeat. Just make sure your audio equipment will turn itself off because you don’t want to have to get up to turn it off.

Avoid the One-Eyed Monster

Television can have an immense influence on your ability to sleep well. Watching television, especially stimulating or frightening programs and the news are not good for those with sleep problems. If you have to watch something, watch a comedy. If stress is what is keeping you awake watching humorous movies can make you laugh and allow you to forget whatever’s troubling you. Don’t begin a program that goes past your regular bedtime. If you are having problems sleeping take the television out of your bedroom.

Avoid Caffeinated Drinks and Alcohol and Quit Smoking

If you use alcohol, completely avoid using it in the evening. Don’t use caffeine for at least eight hours before you go to bed. Don’t smoke. Many of the chemicals in cigarettes are stimulants and will keep you awake.

Exercise Regularly

In addition to being good for your overall health exercise can help you sleep better. A moderate exercise program in the morning or afternoon three or four times a week or around thirty minutes will help you sleep better. Good exercise programs are those that have low impact on the joints and body such as Tai Chi and Yoga. If you are interested in Tai Chi give me a call at (800) 989-6570 or check the links on this blog for Yoga instruction at the Institute of Progressive Therapies.

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