Posts Tagged ‘good night’s sleep’

10 Ways to Get a Good Night’s Sleep

Friday, December 10th, 2010

From the Desk of Dr. Alan Weidner
www.massage-chair-relief.com

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

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All Night Sleep: The Corner of Good Health

Thursday, November 4th, 2010

From the Desk of Dr. Alan Weidner
www.massage-chair-relief.com

One of the cornerstones of good health is that of adequate and restful sleep. Many people are fortunate, not to have problems sleeping but for others who regularly toss and turn at night, insomnia is a huge recurring problem. There are many things that you can do to aid sleep, here are just a few:

Ensure the basics are covered, is the bed comfortable, make sure you are not too hot or cold and especially make sure your feet are warm. Feet usually get cold first and can then wake you up.

Embrace the dark, with thick blinds or curtains, or for a cheaper solution, an eye mask. Sudden changes of light can wake a light sleeper, so if your bedroom windows are near a road and prone to traffic get your eye mask ready and ear plugs if noise is a problem.

Make sure you have a regular bedroom routine, which promotes relaxation, so out goes the strenuous exercise and cups of coffee just before bed. If you must have a hot drink, think hot milk or herbal tea, caffeine is a well known stimulant as the body takes a while to process it, near bedtime is not advised.

A bath and relaxing music can get you in the mood for a deep refreshing sleep. The body likes routine, so regular bedtimes can help promote sleep if you can arrange your schedule.

Finally, worry is one of the major reasons for disturbed sleep; coping with stress can leave the body tense and your brain fretting over your problems while you are desperate for sleep.

Link: EZine Articles
http://ezinearticles.com/?All-Night-Sleep—The-Cornerstone-of-Good-Health&id=2590745

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Healthy Benefit of a Good Night’s Sleep

Thursday, September 23rd, 2010

From the Desk of Dr. Alan Weidner
www.massage-chair-relief.com

Everybody feels better after they’ve had a good night’s rest, but sometimes it’s hard to find the time with so much to do in a day. If you can’t get as many hours as you’d like to sleep, you can at least sleep more efficiently.

To get a consistently good night’s sleep you have to establish a regular sleeping pattern. It may be easier to establish a set waking time rather than bed time, since it’s hard to know when you’ll be tired enough to go to sleep. Be aware of what you’re body is telling you. It will let you know when you are tired enough to go to bed and fall asleep quickly. That way you won’t waste time lying in bed counting sheep.

Often people loose sleep because they wake up in the middle of the night. Pay attention if this happens to you a lot. You may want to see a doctor to determine if there is a medical reason you are not sleeping through the night. It may be caused by sleep apnea or some other health-related source.

Sometimes people find themselves waking up because something else is bothering them. This can be a noise outside or a bothersome streetlight shining through the window. Shut the windows or by light blocking shades to make sure you’re sleep is undisturbed.

Link: EZine Articles
http://ezinearticles.com/?Healthy-Benefit-of-a-Good-Night-Sleep&id=4341512

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10 Ways to Get a Good Night’s Sleep

Saturday, August 14th, 2010

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

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Posted in Uncategorized | 803 Comments »