Acquiring a Good Nights Sleep

By Sandi Anders, M.Div. R.Y.T. - 2008-04-14 Find more articles like this in our Sleep Disorders category.

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40 million people in the United States endure sleep problems every year, as stated by the FDA.

The 2007 Sleep in America Poll confirmed that two-thirds of women surveyed experienced difficulty sleeping at least a few nights a week throughout the last month.

Stress is one of the key reasons for problems with sleep. Busy days with too much to think about, monetary pressure, family concerns, worries . . . it's too easy to lie awake at night -- and consequently find yourself worn out the next day. Note: if you are experiencing persistent problems with sleeping, be sure to discuss this with your doctor.

Deep Relaxation may possibly be extremely useful for difficulties in sleeping, reducing your stress, allowing your body and mind to stop being on "red alert".

Parents of young children are aware that bedtime rituals help their children get to sleep, and sleep well through the night. Did you know it's advantageous for adults as well? Having a customary routine around bedtime where you prepare for restful sleep can greatly improve the probability that you will sleep well.

Relaxation is an enormously vital element in getting ready for good sleep. Deep Relaxation allows your body and mind to settle down from the day's activities. It's then much easier to go to sleep, remain asleep, and sleep soundly.

Many people find that listening to a relaxation CD at bedtime assists them to attain a pleasing night's sleep. Soothing words and calming music bring about for adults what a lullaby does for an infant! It's a wonderful method to let go of the day's concerns and drift off into restful sleep.

Be sure not to exercise or eat a heavy meal within four hours of bedtime. Do research on any medications you are taking to see if they could be interfering with your sleep.

Restorative yoga or meditation before bedtime can help your body relax, and calm your mind. If you have tense muscles, listening to a relaxation CD or doing progressive muscle relaxation can help you release tension.

Avoid caffeine (coffee, caffeinated soft drinks, chocolate) or other stimulants late in the day; alcohol and nicotine can also interfere with sleep.

If you experience involuntary leg movements during the night you may be suffering Restless Leg Syndrome. This may sometimes be the result of a folic acid deficiency, so you might try taking a dietary supplement containing folic acid. Gentle stretching of the legs (quadriceps, hamstrings, calves) may help as well.

If your sleep problems persist, check with a sleep specialist. Often they will ask for a sleep study, where you sleep for a night at their office while attached to monitors to help with evaluation. Sleep apnea (irregular lapses in breathing) is a widespread finding, and there are excellent courses of therapy which work well for this.

Approach your sleep regime with a plan. Devote time for experimentation and try numerous things. It may be helpful to keep a sleep journal, where you note in brief the day's events. Useful things to include in the journal are: your state of mind upon going to bed; when you ate or exercised; caffeine, nicotine and alcohol consumed; relaxation or meditation or other practices done before bedtime; and, finally, how you slept that night.

Sweet Dreams!

Sandi Anders, M.Div., R.Y.T. SandiAnders.com is a yoga and meditation teacher and life coach in Nashville, TN. Her relaxation CD The Alchemy of Peace and Love imagery4relaxation.com combines a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem. She recommends Stress Management and Relaxation resources at Books4SelfHelp.com/stress-management.htm