September 15, 2007
With some prevention and some planning, you can be healthy for years to come.
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Issue 8 September, 2007
Table of Contents
Sleep Tips
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 ad them to the next newsletter
1. Slow Bed Movements. Instead of tossing and turning in bed, move around sloooowly if you absolutely have to move around. Frustration feeds on fast movements. Gentle, slow movements will make you yawn and feel more tired. Try it!
2. Eliminate Negative Thinking. Negative thinking in general (but in particular negative thinking about not being able to fall asleep) creates frustration that causes higher brain waves. When your brain waves are high you are more alert making it practically impossible to fall asleep. Replace negative thoughts with positive thoughts and images. Some people find it helpful to say, “Cancel, cancel,” every time they catch themselves in negative self-talk before substituting a positive statement.
3. Limit time spent in bed. Regardless of how long you slept, don’t spend more than 8 hours in bed. Get out of that bed! Unless of course you and your better half have morning activities of some sort planned (which I do not want to hear about in any way, shape, or form. Please!).
4. Reduce intake of stimulants. Avoid stimulants such as caffeine and nicotine at least 4-6 hours prior to bedtime. Nicotine and caffeine both speed up brain waves thereby promoting poor sleep. They can also cause you to have trouble falling asleep and can also cause more awakenings during the night. A little known fact is that smokers often experience nicotine withdrawal symptoms during sleep, which means your body will have more difficulty entering the deep sleep stage.’
5. Don’t use alcohol to fall asleep. People who are experiencing difficulties falling asleep often try to solve the problem with alcohol - the so-called nightcap. Although alcohol initially has a stimulating effect, that effect is followed by a decrease in the time needed to fall asleep. However, while alcohol does help people fall into light sleep, it also robs them of the deeper, restorative stages that are responsible for restoring your physical energy, which is likely to have a negative impact on your daily energy levels.
6. Learn to Relax or Meditate. Practice breathing exercises such as abdominal breathing – or consider learning some basic relaxation techniques. Google it! No, you do not also have to become an active yoga enthusiast just because you meditate, and you will be no less of a man (or woman) for doing so. Listen to meditative slow music. Buy a meditation CD!
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.
Please click on the book for more information.
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