People need more or less sleep at different phases in their life. For some people, enough is four to six hours. Other people just don’t feel right with less than eight hours. Women may need more or less sleep at different phases of the month.

Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better.

1. Set the Stage: turn off computer and television at least one hour before you’d like to sleep. Turn on relaxing music.
2. Music without words: words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.
3. Music with natural ‘breaths’: music where the soloist takes natural pauses to breathe can help you to slow down your own breath. Try flute, or other wind instruments.
4. A good book: For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day.
5. Imagery: If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you’re traveling down a road.
6. Progressive muscle relaxation: Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again.
7. Take a nap: If your sleep has been interrupted or there’ve been unavoidable late nights, an afternoon nap can help you catch up.
8. Lavender Bath: Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.
9. Chamomile Tea: Calms the nervous system and helps to promote restful sleep.
10. Take 500 mg Calcium with 250 mg Magnesium at bedtime: The calcium has a calming effect, and the magnesium works along with it.

Link: EZine Articles
http://ezinearticles.com/?Sleep:-10-Ways-to-Get-a-Good-Nights-Sleep&id=18784

Dr. Alan Weidner
www.massage-chair-relief.com