December 15, 2007
With some prevention and some planning, you can be healthy for years to come.
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Issue 11 December, 2007
Table of Contents
Sleep Tips Sleep Better
Ways to Waste Less Time in Bed
The article is a work in progress.
New tips will be added regularly, including in-depth explanations of each tip.
If you have any sleep tips please send them to me and I will add them to the next newsletter
19. Eat foods that are conducive to sleep. Eat chlorophyll-rich foods, such as leafy, green vegetables, lightly steamed or boiled. Fresh is always better than frozen or canned. Local is better than imported. Micro algae, such as chlorella and spirulina, are considered super foods, because they provide so many vitamins and minerals. You can purchase these and oyster shell as nutritional supplements in a health foods store. Carbohydrates boost serotonin, which promotes better sleep. Whole grains such as whole wheat, brown rice, and oats have a calming and soothing effect on the nervous system and the mind. Mushrooms support the immune system. Fruit, especially mulberries and lemons, calm the mind. Seeds: jujube seeds calm the spirit and support the heart. Chia seeds also have a sedative effect. Use dill, basil and other herbs, particularly organic herbs, to spruce up your dishes.
20. Adjust bedroom temperature. Since we already know that a drop in body temperature is important in regards to falling asleep, it is obvious that it will be harder for your body temperature to drop if your bedroom is too warm. Make sure that your bedroom is relatively cool. Of course, it should not be so cold that you are freezing, since that will make you unable to relax and fall asleep. A few degrees below your daytime environment will set the stage for quality sleep.
21. Block out the noise. To block out unwanted and disturbing noises some people find a constant “white noise” very soothing and an effective remedy to achieve a serene, calm mindset. White noise masks other noises that may be keeping you awake.
22. Develop good pre-sleep routines. An hour or so prior to sleep, it is important that you start to wind down and allow your mind and body to become susceptible to slipping into sleep. During this hour before sleep, you should avoid any stimulating activities such as discussing finances with your spouse or watching an action packed programs on TV. This, of course, includes the news!
23. Laugh more. Laugh and have fun some time before bedtime. Laughter releases endorphins in your body and reduces stress. It’s not enough to just go ha-ha. It has to be genuine laughter. You can make a frequently updated play list on Youtube.com to create your own little laugh-on-demand cinema.
24. Don’t go to bed unless you feel tired. You should only try to sleep when you are sleepy. Let your body tell you when it is time for bed. Frustration is most often the effect of a failed attempt to go to sleep. With increased frustration, you are left in a state of arousal that further inhibits sleep. In addition, as you continue to lie awake, you reinforce the association between your bed and wakefulness.
Sweet Dreams… but not for too long.
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