Tuesday, July 2, 2013

{Healthy, Wealthy & Happy Living in Omaha}

12 Secrets To More Restful Sleep

If you lie awake at night thinking about all the things you have to do, you’re not alone.  Polls show that a growing percentage of people are getting less than six hours of sleep and the number of people who get eight or more hours is dwindling.  Here are the secrets to help you get a good night’s rest:

Prepare your bedroom:
Ø  Create a sleep sanctuary by eliminating noises, TV, and computers.
Ø  Indulge in some type of bedtime ritual.  It can be a warm bath, light snack, or time on your favorite quiet hobby like reading.
Ø  Invest in a good bed.  You are in it about 1/3 of your life and the cost of a good mattress is much cheaper than poor health.

Prepare your body:
Ø  Avoid foods containing tyramine in the evening.  Some of those are bananas, chocolate, liver, avocado, cheese, beer, and wine.
Ø  Eat alkaline foods like apricots, figs, almonds, turnips, or spinach.  They enhance sleep’s anabolic process.
Ø  Avoid caffeine, nicotine, and limit alcohol before bedtime.
Ø  Exercise, but not within two hours of bedtime.  Some people like to exercise in the early evening.  But a morning routine will give you the energy to work all day.  You’ll then be ready to slow down to rest at night.
Ø  Use aromatherapy with herbs such as lavender or valerian.

Prepare your mind:
Ø  Try meditation.  Focus your brain on a single thought (or nothing at all) as you listen to your body with eyes closed.
Ø  Unwind with deep breathing.  Breathe in with your abdomen expanding.  Hold for 3 seconds and release air slowly to expel as much air as possible.  Practice for 5 minutes before retiring to sleep.
Ø  Change your expectations and empower your ability to sleep.  If you’ve been struggling with sleep for some time, you may have attitudes that defeat you.  Don’t let your mind worry about how long it will take to get to sleep or how tired you might feel tomorrow.  Expect to sleep well.

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