Our need for quality sleep ranks far above the need for exercise. Sleep deprivation destroys our physical and mental health. Our body is programmed to restore itself between the hours of 10:00 p.m. to 6:00 a.m. The following behaviors help promote sleep. The choice to use them is yours.
Step # 1– Start by making sleep a top priority. Routine and sleep work perfectly together. The routine of going to bed and getting up at the same time automatically sets our body’s natural sleep cycle and rhythms. Remember practice makes perfect!
Step #2Be aware of your caffeine and simulant intake. Start mid-day to limit your consumption.
Steps#3Create a night time wind-down routine. Start by dimming the lights. Avoid TV news, arguments, balancing your checkbook and surfing the net. Limit bedroom activities to sleep and other forms of relaxation. Soon you will associate lying in bed with falling asleep.
Step # 4If you wake up in the middle of the night, don’t check the time. This creates pressure and leads to anxiety. Stay in bed. Lie on your back with eyes closed. Focus on your breath. Rest your hands on the abdomen feel it moving up and down with each breath. This simple act sends a signal to our brain. That our diaphragm is in motion. Diaphragmatic breathing is a powerful relaxant. That activates the calming branch of our nervous system.
Try it. You have nothing to loose but sleepless nights. It just is this simple………..Good Night……