Issue 10 March 2011
Quantum
HEALTH
Sleep,
Beautiful Sleep!
Many researchers tells us that we are a world suffering from insomnia–at least in most Western cultures. We work hard and play hard, but we don’t sleep so well. If this describes you, here are some tips for getting a refreshing eight hours:
• Keep a regular sleep schedule for going to bed and getting up in the morning, even during the weekend. Regularity breeds good sleep.
• Relax before bedtime. If you’re working until you drop into bed, your brain won’t easily shut off. Instead, read a book, soak in a tub, listen to soothing music in the half hour to hour before you retire for the night.
• Make your bedroom inviting, nurturing, and peaceful. Make sure it is dark, quiet, and at a comfortable temperature.
• Don’t make your bedroom into a multipurpose room, such having a computer or TV in it. When you enter your bedroom, the signal to your mind should be nothing but “rest” and “sleep.”
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• Make sure your mattress and pillows are comfortable. Most of us don’t replace them often enough, which can lead to back and neck problems. Launder sheets and blankets often.
• Eliminate distractions, such as a bright digital clock, and reduce electromagnetic field exposure from computers, a television, electric blanket, and electronic equipment.
• Don’t eat, drink alcohol or caffeine (tea, coffee, hot chocolate), smoke, or exercise in the 2 to 4 hours before bed. All of these are stimulants.
• If you have a snoring partner, experiment with over-the-counter snoring aids, such a nose strips.
• If you don’t fall asleep in the first hour after you go to bed, get up and do something boring until you feel sleepy again. But don’t watch TV or eat or drink!
Quantum Health 15
Coffee Break
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