“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

Friday, September 17, 2010

Have problems sleeping?

Falling asleep or staying asleep is a problem for many people.  Stress and depression can sabotage a good night sleep.  In the RealAge newsletter this morning there was an article about getting better sleep.  According to RealAge (2009), "Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene."  Here are their recommendations: (click here to read the original article)

Behaviors to avoid:
  • Having caffeine after lunch
  • Having alcohol within 6 hours of bedtime
  • Watching television right before going to bed
  • Having a cigarette before bedtime
  • Going to bed hungry or when you've had a big meal
  • Going to bed before you are sleepy
  • Exercising too close to bedtime
Behaviors to adopt:
  • Using your bedroom only for sleep and sex
  • Exercising regularly, preferably in the morning or early afternoon
  • Keeping a regular bedtime and waking time, even on the weekends
  • Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
  • Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
  • Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light

To read more articles about getting a good night's sleep try these:
18 Ways to Manage Stress by PsycCentral.com
How to Get a Good Night's Sleep by Livescience.com

RealAge. 2009. Sleep Hygiene. Retrieved September 17, 2010 from http://www.realage.com/soothe-stress/mind-and-mood/sleep-hygiene?click=p6link1

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