It is always best to try the natural approach to health first. The best approach to sleep problems induced by chronically bad habits is to re-train your body clock. You have to approach sleep from several angles in order to give your body the best chance to rest. First and foremost, don't take your problems to bed with you. Your bed should be a happy place that you look forward to being every night. Problems either fix themselves or they wait for you to wake up to them. Either way, worrying about them does no constructive good!
What you need:
Hydration - This should not happen one hour before bedtime. Drink your water (see challenge #1) early in the day to prevent interrupted sleep
Satisfied appetite - Don't eat a heavy meal within 2 hours of bedtime. This prevents rest and repair! If your body is focused on digesting that 12 oz. ribeye and baked potato you will not get the full benefit of your nightly slumber.
Complete darkness - no alarm clock lights, cell phones, computers, night lights, etc. Red lights, especially have been shown to interrupt sleep.
Silence - no music or TV noise in the background - only noises from your natural environment (be it people, cars or animals)
Determination - this is not for the weak-willed person. You may spend a lot of time awake for the first week. Don't give up - just count sheep or visualize a peaceful place. Do NOT think about your problems waiting for you tomorrow. They will still be there - close your eyes and relax.
More tomorrow....
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