Restful sleep is important to long-term health. Sleep
recharges your body, and is the time when your body repairs the wear and tear
of daily living. There are a few things you can do to increase your chances of
getting a restful night’s sleep.
First, you might need to change your bedroom. If at
all possible, make it a sleeping-only place with just a bed and nightstand.
Most of us also store clothing in the bedroom. If you can, keep your clothes in
the closets and remove the dresser, which often becomes a “clutter holder.”
Remove the computer, the exercise equipment, the TV, the desk, and all other
clutter. Think of this as setting the stage for restful sleep.
Watching TV or playing computer games are activities
that stimulate the brain. If you’re awake enough to want to do these things,
get out of the bedroom. Don’t watch violent programs or the news right before
bed. Studies show that just watching such programs stimulates the manufacture
of certain chemicals by your body. These are not the chemicals that make you sleep!
Turn off the radio or stereo. Your brain is supposed
to be resting (or, according to Carl Jung, processing the events of the day),
not listening to music. If you can hear the world outside, or feel you can’t
sleep in total quiet, invest in a “white-noise” machine. You can use a box fan
(they hum), or an inexpensive natural sound machine with such choices as “Ocean
Surf” and “Spring Rain.”
If you live in an area that’s artificially lit all
night by streetlights, parking-lot lights, or security lamps, then dark shades
and curtains are essential. When you set the stage for restful sleep, you want
it to be as dark as possible.
Choose a firm mattress, the best you can afford, then
add padding. The idea is to support your spine and to cushion your muscles. An “egg-crate”
mattress cover or a feather bed will work equally well over a firm mattress.
Pick sheets and covers of a soothing color and that are soft to the touch. Make
sure the room temperature is set properly: not too hot, not too cold, but just
right for you.
Now the stage is set: How do you get ready for sleep?
First, get into a routine: Go to bed at the same time each night and get up at
the same time each day. Take at least half an hour before bedtime to unwind.
Take a bath, drink a cup of herb tea, or listen to soothing music. If you like
to read, choose light reading-and by “light” I don’t mean the latest
best-selling horror novel. If you have a lot on your mind, spend a few minutes
writing your cares down in a notebook; it’s a way of putting your troubles to
rest for the night.
Remember, changing your habits takes time. Set the
stage, get into a routine, and give yourself a chance to adapt. If you still
can’t sleep, use natural herbal sleep aids that relax your body without making
your sleep drug-induced. Sweet dreams!
Further Reading
How to Get a Good Night’s Sleep, by Norman
Ford
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