Precious 40 Winks
For millions of people a good night sleep just won’t come easy. Good quality sleep seems to happen by itself. You don’t have to fight for it against restlessness or anxiety, and you don’t have to take drugs of any kind to experience it. You rarely wake up in the middle of the night from good sleep, but if you do, you get back to sleep quickly without worrying about it. You wake up naturally in the morning. You are neither sluggish and groggy nor anxious and hyper alert. Finally good sleep provides you with a sense of vitality that lasts throughout the day. You don’t feel you’ve been deprived of rest during the preceding night and you don’t feel anxious about what is going to happen the next time you fall asleep.
Basic sleep tips
- Pick a reasonably early time to get ready for bed, and establish a soothing routine beginning at the same time every night.
- Try to avoid sounds that are overly stimulating or otherwise unpleasant.
- Avoid watching television at night, especially after 8.30 pm to 9.00 pm.
- Keep your bedroom clean and neat. Use colours that are warm, soothing and restful.
- Avoid stimulants such as coffee, nicotine or alcohol.
- Drink a cup of warm milk before bed.
- Once you’ve gotten into bed rest comfortably with your eyes closed, let your mind be easily aware of your body. Remember that you are getting valuable rest even if you are not asleep.
- If you feel restless or if you thoughts are racing, recognize that even these are feelings of coming to a rest and the beginning of a healing process that is taking place.
- If there is an unpleasant sensation or painful sensation anywhere in your body, simply focus you mind on the sensation itself. By shifting your attention from thoughts to physical sensations, you uncouple the two and dissipate the strength of any anxiety.
- Each morning use a daily sleep log book to record what happened during the night.
These simple tips will help you your daily precious forty winks and keep you healthy, happy and fresh for the day ahead.