Don't look back with regrets, because there is nothing that you can do to change the past.

Do not look forward with anticipation.
Do it or don't do it.
Live it, when it arrives.

(Scott Shaw)

Sleep problems

Many people suffer from poor sleep; they spend long restless nights in frustrated agitation wishing that they could sleep.

It is important to examine factors that contribute to bad sleep.
Once you identify and address the things that spoil your sleep, you can tailor a solution.
Good sleep is essential.

Restful sleep

Sleep cannot be neglected.
Your body uses sleep to regenerate, recuperate, rest and recover.

Modern culture is filled with things that spoil your ability to sleep properly.

If you want good sleep, you must be willing to change your habits and attitude, and be prepared to treat it as a commitment.


Food & drink

If you need to eat after your evening meal, it needs to be small and light.
Eating late means that your body will be digesting food rather than sleeping soundly.

Drinking too much of anything before bed may will unsettle your bladder during the night.

Caffeine-laced drinks will not help you to sleep; your body needs to be caffeine-free for a few hours before bed.
Chocolate is almost as bad as caffeine.
Alcohol might make you drowsy but it also dehydrates the body - although you may fall asleep, it is not healthy rest.


Stop

You cannot rest if you are agitated; so start to slow down long before you go to bed.
Slow down your movements, put your phone on silent (or in another room) and take some time to settle.

1. Stop talking
   When you cease talking, your mind immediately begins to calm down.
   Forget about tomorrow, stop pondering what has happened today - let all your worries drift and settle.
   If you cannot settle, write a 'to-do' list for the morning and then stop thinking and planning.
    

2. Switch off the television, put off your music, and go to bed
    

3. Read a fiction book slowly and carefully
    

4. Lower the lights
    

5. Stop smoking

Let sleep take you.


Tai chi

Physical labour helps you to sleep soundly.

Tai chi works the body without exciting it. You fill with oxygen, exercise the muscles and remain calm.


Breathe

Ventilate your room all night if you can.
Open the windows long before you plan to sleep and leave them open.
Leave a slight gap in the curtains to allow more air to enter - breathing fresh air will help you to sleep.

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Sleep 2

Page created 29 April 2005