SUGGESTIONS FOR SLEEP
- Sleep inducing herbal tea (i.e. Sleepy Time Tea or Chamomile Tea).
- Exercise during the day.
- Stay in one position (lying on the stomach is more relaxing than on the back). Tossing and turning acts as a signal to the body that you’re ready to get up.
- Do not go to bed until you’re really sleepy.
- Warm milk with one or two teaspoons of honey. Warm milk contains tryptophan. Tryptophan is an essential amino acid. The advantage of a tryptophan induced sleep is that you awaken at the normal time everyday and do not feel sleepy or drugged.
- Have a regular going to bed routine. Go to bed at the same time each night. Use standard sleep - inducing tricks at bedtime: a warm bath or leisurely shower, reading, soothing music, a back rub, meditation and relaxation techniques, prayer and warm milk.
- Have an active day. Get up at the same time each day. Stay busy. Don’t nap during the day.
- Try to eliminate the stress and anxiety that may be keeping you awake.
- Be sure your sleeping quarters are conducive to sleep. That means the room should be dark and neither too hot nor too cold and quiet.
- Late in the day avoid foods that tend to give you indigestion. Avoid a heavy meal before you turn in.
- Avoid caffeine, at least from early afternoon on; its effects may not strike until 8 hours or more after it enters your system.
- Before bedtime, avoid things that tend to stimulate: loud music or entertainment, TV thrillers, animated or angry discussions and strenuous physical exercise.
- Comfort yourself with the thought that if your in bed with your eyes closed, even if you’re awake you’re getting rest.
- Don’t just lie there. If you are very restless and sleep doesn’t come in 15 - 25 minutes get up and do something else. Try reading something.
- Reconsider your sleep needs - they vary significantly from person to person.
- Make a To-Do-List an hour or so before bed. This will allow you to rest rather than worry about what you forgot or what you need to do tomorrow.
- ** Remember that no matter how disruptive this temporary sleeplessness is, Nobody has ever died of lack of sleep (but people die everyday from resorting to pills/alcohol to put themselves to sleep).
Writer:
Paul J. Cline MA CAGS LMHC LADC
Owner of Advanced Counseling Services, Keene, NH (603) 357-1708
