With some prevention and some planning, you can be healthy for years to come.

If you find this newsletter useful, please do a friend and us a big favor and "pay it forward."

Forward this issue to all your friends.

They will thank you for it!

If a friend passed this issue along to you, and you like what you read, please subscribe by visiting... Relax and Sleep

Issue 16

Table of Contents

Golden Rules to Better Sleep Tips

1. Stop thinking about sleep.

If you were to single out one main factor responsible for sleep problems in majority of the people, it would be this.

When you are suffering from sleep problems, it’s common to worry about why you are not getting sleep.

This often makes us more anxious making matters worse.

If the same attitude continues every night, the very prospect of going to sleep can cause anxiety and worry.

At any cost, you must realize that worrying about sleep will only make the matter worse.

What really fosters restful sleep is a calm and peaceful mind.

For a week, decide that you are not going to think about sleep at all.

Whether you sleep for 4 hours or 6 hours, just forget about sleep.

When you get up in the middle of the night, just watch your breath and resist all temptations to think about sleep.

Within no time you’ll fall asleep.

This however will prove to be a gargantuan task for chronic insomniacs who have been worrying and thinking about sleep when they get up in the middle of the night, for months or even years.

Such may be the conditioning in some cases that as soon as they get up, their mind would already be in overdrive worrying about sleep.

2. Avoid caffeine, alcohol, and tobacco.

Caffeine has been shown to disrupt sleep, even in individuals who don’t think it affects them. The effect of caffeine remains in the body on average from 3 to 5 hours.

Remember that caffeine is not just in coffee but in tea, chocolate, and many sodas (note that a soda does not have to be brown to be full of caffeine - read the labels).

For individuals with insomnia, it is best to avoid all caffeine after lunchtime.

And if you need one more reason to stop smoking, tobacco (nicotine) also has been shown to disturb sleep.

Nicotine can have an arousing effect and therefore make it more difficult to sleep.

Alcohol often is used by insomniacs to help them fall asleep. One old wives’ tale suggests having a glass of sherry before bed to promote sleep.

In fact this is just an old wives’ tale. Alcohol makes you sleepy initially but several hours later when the alcohol wears off, it can cause you to wake up (insomnia).

Therefore if you drink alcohol with dinner, you may be sleepy right after dinner, but several hours later, when it is time for bed, you may be wide awake.

3. Exercise regularly.

As exercising increases alertness and raises body temperature, doing it around 4 hours before time makes the body temperature fall down during sleep, facilitating faster sleep.

However, exercising close to bedtime can stimulate you and disrupt your sleep patterns.

Too vigorous (to exhaustion) exercises must also be avoided. Our body recharges and repairs itself during sleep and the more vigorous and demanding your exercise, the better sleep you need for your body to recharge to its optimum.

But as sleep is poor in insomniacs, their body cannot recharge itself and if the routine is continued, fatigue can result in.

Sweet Dreams… but not for too long.

Try Some Meditation Music

Christopher Love uses pioneering state-of-the-art psychoacoustic brainwave entrainment audio technology and dreamy Sound scape music to guide your brainwaves into a deep state of trance and relaxation.

Check it out Here

Please click on the book for more information.

In just one-third of your lunch hour, Power Nap can help you be alert and effective for far more of your waking hours.

Try It Today Click Here

Comments? Ideas? Feedback?

We want to hear from you with your complaints, compliments or suggestions.

That's the only way we can make The Sleep Secret more useful for you.

Have something to tell us?

Click on Reply in the menu and tell us what you think!