How to Get a Good Nights Sleep

“Sleep is when all the unsorted stuff comes flying out, as from a dustbin upset in a high wind.” – William Golding.

The true importance of most things is not how they are but how we perceive them. Therefor, if we fear sleep then it stands to reason that we will have trouble sleeping.

Sleep is our subconscious mind’s chance to sift through all the problems that our conscious mind (our ego) is incabable of dealing with – But sleep and the mind is a subject all on it’s own and one that I’m not going to dicuss here.

Most people think they require too much sleep. I have 6 hours sleep per night and never suffer from daytime fatigue. We do not need 8 hours plus, it’s a myth.

“Six hours for a man, seven hours for a woman and eight hours for a fool.” – English proverb.

If you view your time in bed as RESTING and not sleeping then it takes all the stress and pressure out of it, the body does not have to be completely comatose in order for it to acheive a good nights sleep, in fact we often feel far better in a morning when we have not been in a really deep sleep the previous night.

What do I do if I can’t switch off?

There are plenty of things we can do in order to TRICK our minds into thinking they are sleepy.

1. Slow/deep breathing: When we are agitated we tend to take short shallow breaths but when we are relaxed the opposite is true. so by mimicing the relaxed breathing process we will automatically start to feel more relaxed.

2. Suggestion: We yawn when we are tired in order to get more oxygen into our bodies, thus by repeating a suggestive word such as ‘YAWNING’, ‘RESTING’, ‘DEEPER’ etc. we automatically make ourselves feel more tired.

3. Self-hypnosis: Pretend you are in a lift in a building that has 20 floors, ‘decend’ these floors one by one whilst ‘looking’ at the lifts indicator panel. We appear to go ‘down’ into sleep and come ‘up’ out of it. Thus the ‘lift’ exercise is very relaxing.

4. Disorientation: Close your eyes and ‘look’ at each of your bedroom’s four corners in succession starting off slowly and then gradually speeding up. This disorientation will avert your mind from anything you might be worrying about

5. Muscle relaxation: Start at your right foot and concentrate on relaxing it, after a few seconds move onto your right leg, keep going round your body until you feel totally relaxed.

6. Time warping: Pretend it is ten minutes before you are due to get up when in reality you have much more time for sleep and rest, this will automatically make you feel more drowsy.

7. Stretching: Stetching our muscles even when we are in bed helps the body to relax.

Is my bedroom a place that encourages sleep?

The optimum temperature for sleep is 18c, normal room temperature is 24.5c so we tend to sleep better in a cool well ventilated room.

The darker a room is the better it is for sleep, good blinds and/or curtains are therefor essential.

We sleep much better in a quiet atmosphere, wear earmuffs if your house doesn’t have one.

The Cicadian Rythm:

This is another term for our body’s wake-sleep cycle. We are habitual creatures and our body’s just love routine.

Therefor we should try to go to bed and get up at the same time every day and adopt the same relaxing bedtime routines.

Avoid TV (which tends to be noisy and over stimulating to the eye) just before going to bed. Reading is far more relaxing.

Learn to look forward to bedtime, sleep is one of the great gifts of life so it is vital that we try to enjoy it.

“Nothing cures insomnia like the realisation that it’s time to get up.” – Unknown.

“People who say they sleep like a baby usually don’t have one.” – Leo J Burke.

Here are the notes I used to compile this blog post, you may find them useful:

touble at work
cant switch off
resting not sleeping
air circulation
pasta/carbs
self hypnosis
drowsy
not too much sleep
habits
cicadian rythm – wake/sleep cycle
keep room dark and cool
18 degrees
books as opposed to Tv
slow breathing
muscle relaxation

Andy.

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Comments
  1. Rosario Ellers says:

    Too much sleep can also cause other health problems like insulin resistance or obesity. Always sleep like 7-8 hours. *’.”‘

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    http://www.prettygoddess.com

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