Getting a Good Night's Sleep

February 2005

Trouble sleeping?  Here are a few tips to guide you into sweet, restorative sleep.

~  Keep medications to a minimum, as some can actually cause insomnia by interfering with the body's natural rhythm of sleep and wakefulness

~  Avoid stimulants such as caffeine, nicotine, and alcohol

~  Finish eating by 7:30 pm and stay away from spicy foods

~  Develop a regular sleep pattern of going to bed and getting up around the same time each morning, even on weekends

~  Create for yourself a relaxing pre-bedtime routine such as a short walk, warm bath or shower, stretching, pleasurable reading or listening to music

~  Turn off the television by 8:30 or 9:00.  It is not as relaxing and 'mindless' as you might think.  In fact, most people feel worse after watching TV than they did when they started

~  Steer clear of violent programming as a general rule

~  Avoid over-exposure to disturbing images or news stories that can cause worry and distress by limiting your intake of daily news and world events

~  Drink a cup of warm milk before bed

~  Once you get into bed, rest quietly with your eyes closed. Practice deep breathing and imagine yourself exhaling away the stresses of the day

~  Consciously relax all the muscle groups in your body, starting with your feet and working upward.  Imagine tension simply melting away from your body.

~  If you wake up in the middle of the night, it is best to stay in bed with your eyes closed, relaxing.  Resting quietly is as 80% as restorative to the body as sleep, so try not to get anxious about not sleeping

If after mastering these techniques you still cannot sleep, visit your family doctor.  A variety of medical conditions can cause insomnia, including depression and anxiety disorders.

__________________________________________________________

Dr. Libby Skidmore ... Wife, mother of three, and Registered Psychologist, Dr. Skidmore enjoys equipping women with simple life changing 'how-to's' to improve their lives.  Visit her on-line at www.drlibbyskidmore.com.