Sleep: 10 ways to get a good night’s sleep

Sleep: are you getting enough sleep? For some people, four to six hours is enough. Other people just don’t feel good on less than eight hours. People need more or less sleep at different stages of their lives. Women may need more or less sleep at different times of the month.

The easiest way to know if you’re getting enough is to look every morning: do you feel rested? Do you wake up without an alarm clock and feel ready to get out of bed and start your day?

Not getting enough sleep is one of the most direct ways we sabotage ourselves, our success and well-being. When we get better rest, we not only feel better, but we’re also calmer, smarter, more rational, nicer to be around, and we look better. Why wouldn’t we choose to have that every day?

1. Set the stage: turn off the computer and television at least an hour before you want to fall asleep, and put on music that you find relaxing. Test what your stereo system will do when the recording is finished. or “wrrrr” – this will make all the difference while you are drifting off to sleep. My CD player makes a very soft “wrrrr” noise (although I honestly can’t remember the last time I was awake when the CD finished).

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 in which the soloist takes natural pauses for breath can help you slow down your own breathing. He tries the flute, other wind instruments, or the voice (either without words or with words in a language he doesn’t know). grasp).

4. A good book: To read before bed, try to stay away from material that makes you think about the things you face during the day. Magazines or stories that distract you from your own life can help you fall asleep.

5. Images – If you find that your mind is racing when you are trying to sleep, imagine a point of view where you are traveling down a highway. See your thoughts as signs that it is happening. Focus on letting them go.

6. Progressive Muscle Relaxation – Imagine a ball of light traveling through your body, starting at the top of your head, working its way down to the tips of your toes, and then back up. As it passes through your muscles, they fill with light and relax.

7. Take a nap – If your sleep has been interrupted or there have been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps be taken earlier in the afternoon, rather than later, and kept to 30 minutes or less. This will avoid interrupting your sleep at night.

8. Lavender Bath – Take a warm bath and add a couple of drops of lavender oil. Lavender has natural relaxing properties.

9. Chamomile Tea: Calms the nervous system and helps promote restful sleep.

10. Take 500 mg of calcium with 250 mg of magnesium at bedtime. Calcium has a calming effect, and magnesium works together with it.

The advice and information in this article is not intended to take the place of medical advice. If you suspect you have a serious sleep problem, such as sleep apnea, or if you experience insomnia or extreme fatigue, consult a healthcare professional.

(c) Copyright 2005, Genuine Coaching Services.