Obtaining a Good Night’s Sleep
April 21st, 2010 | by admin |40 million people in the United States experience sleep problems each year, according to the FDA. The 2007 Sleep in America Poll determined that two-thirds of women surveyed experienced difficulty sleeping at least a few nights a week during the last month.
Stress is one of the major reasons for difficulty with sleep. Demanding days filled with too much to consider, economic strain, family difficulties, worries . . . it’s too easy to lie awake at night –- and consequently be worn out the following day. Note: if you are experiencing relentless sleep difficulties, be sure to discuss this with your doctor.
Deep Relaxation may be extremely useful for sleep problems, lowering your stress, allowing your body and mind to let go of being on “red alert”.
Parents of young children know that bedtime rituals help their children get to sleep, and sleep well throughout the night. Did you know it’s advantageous for adults too? Having a customary routine around bedtime where you prepare for restful sleep can greatly increase the odds that you will sleep well.
Relaxation is an enormously important part of preparing for good sleep. Deep Relaxation allows your body and mind to settle down from the day’s activities. It’s then a good deal easier to fall asleep, stay asleep, and sleep deeply.
Many people discover that listening to a relaxation CD at bedtime assists them to attain a pleasing night’s sleep. Peaceful words and calming music bring about for adults what a lullaby does for an infant! It’s a wonderful method to let go of the day’s concerns and float away into restful sleep.
Be sure not to exercise or eat a heavy meal within four hours of bedtime. Do research on any medicines you are consuming to make sure they are not interfering with your sleep.
Restorative yoga or meditation before bedtime can help your body relax, and calm your mind. If you have tense muscles, listening to a relaxation CD or doing progressive muscle relaxation can help you release tension.
Avoid caffeine (coffee, caffeinated soft drinks, chocolate) or other stimulants late in the day; alcohol and nicotine can also obstruct good sleep.
If you have involuntary leg movements during the night you may be suffering Restless Leg Syndrome. This may sometimes be the result of a folic acid deficiency, so you might try taking a dietary supplement containing folic acid. Gentle stretching of the legs (quadriceps, hamstrings, calves) may also help.
If your sleep problems continue, check with a sleep specialist. Often they will arrange for a sleep study, where you sleep a night at their office while connected to monitors to help with assessment. Sleep apnea (intermittent gaps in breath) is a widespread finding, and there are excellent treatments which work well for this.
Approach your sleep regimen with a plan. Dedicate time for experimentation and try various things. It may be helpful to maintain a sleep journal, where you make brief notes concerning the events of the day. Beneficial things to include in the journal are: your state of mind upon going to bed; when you ate or exercised; caffeine, nicotine and alcohol consumed; relaxation or meditation or other practices done before bedtime; and, finally, the quality of your sleep that night.
Sweet Dreams!
Sandi Anders, M.Div., R.Y.T.
http://www.articlesbase.com/sleep-articles/obtaining-a-good-nights-sleep-385974.html