The Eight Top Tips to Get a MUCH
Better Night’s Sleep
by www.Sedona.com About 30 percent of U.S. adults suffer from insomnia. Some adults have trouble falling asleep to begin with, others can’t stay asleep once they do, and still others do not sleep restfully or wake up too early. Even among those who CAN rest well, busy schedules often push important sleeping hours to the wayside. Although experts recommend seven to eight hours of sleep a night, many Americans are getting much less. "We live in a society that doesn't sleep anymore," said Dr. Maroun Tawk, medical director for the sleep program at the University of Oklahoma Medical Center. "People go to work early and, to enjoy some time after work, go to bed late." Health Problems Result from Too Little, or Poor, Sleep Sleep deprivation and sleep disorders cost Americans an estimated $100 billion each year in lost productivity, medical expenses, sick leave, and property and environmental damage, according to the National Sleep Foundation (NSF). But not only is insomnia costly, it’s dangerous to your health. Missing out on just one to two hours of sleep a night is enough to impair function, according to a University of Wisconsin study. And, only get five or six hours’ sleep for 12 to 14 days and you’re functioning as though you went 48 hours without any sleep at all. Participants in the study who skimped on sleep were fatigued and moody, and had memory loss and attention problems. If you’re drowsy, you’re also at an increased risk of driving when you shouldn’t (and risking a fatigue-related traffic accident), plus, poor sleep has also been linked to a host of serious illnesses, according to NSF, including: - Obesity and weight gain
- Heart problems
- Hypertension
- Diabetes
How to Get a Good Night’s Sleep 1. Try the scientifically proven Sedona Method. This is an easy, do-it-yourself system that will show you how to tap your natural ability to let go of any unwanted feelings that are keeping you from sleeping peacefully. The Sedona Method is truly a powerful tool for letting go of all that gets in the way of a good night’s sleep, and is an ideal companion to the following tips. 2. Go to sleep, and wake up, at the same time. Keeping to a regular sleep-wake cycle will help set your internal clock, making it easier to fall asleep, stay asleep and get up in the morning. 3. Use your bed only for sleeping and intimacy. You will then associate your bed with rest and sleep, not watching TV, reading or thinking about tomorrow’s to-do list. 4. Create a relaxing bedtime routine. Whether it’s soaking in the tub, reading a soothing poem or listening to soft music, choose a routine that helps you feel calm, then do it every night before bed. 5. Keep your bedroom cool, dark and comfortable. Try putting up light-reducing drapes, cracking a window to let in fresh, cool air and using “white noise” (or a fan) to drown out outside noise, all of which should help you sleep more soundly. 6. Reduce clutter in your bedroom. Your bedroom should feel like a sanctuary. Reducing excess clutter and mess should soothe your mind and make it easier to relax (not think about what needs to be put away). 7. Avoid caffeine, nicotine, alcohol and eating too close to bedtime. All of these things can disrupt a peaceful night’s sleep. The NSF recommends finishing eating at least two to three hours before you plan to go to sleep. 8. Exercise regularly. A regular exercise routine will make it easier to fall asleep and stay asleep (just be sure not to exercise too close to bedtime, or it could keep you awake). Sources: National Sleep Foundation EurekAlert December 7, 2006 NewsOK.com December 4, 2006 Get Ready for a Breakthrough.
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