Stressless sleep


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Stressless sleep

  1. 1. Stress: Sleeping disordersSolving sleeping disorders created by Stress.Solutions:1. Excercise. regular exercise will help with stress relief and allow you to sleepbetter2. Eating Healthy. A healthy diet, low in sugar, caffeine, and alcohol consumption,can promote health and reduce stress.3. Target the enemy. Before you go to sleep, write down the issues that are keepingyou awake, and a solution right next to it.4. Do not allow the office to track you down. After 6pm shut down or do not answercalls from work. This activity raises stress level by making you constantly thinkabout work and not disconnecting.5. Do with less. It is better to run your own small office, than be under the personwho rules the world. A recent poll of nearly 2,000 Americans reveals that 22 percentdeclined a promotion or refused to seek one because they thought the job would betoo stressful.6. Take a nap. Breaking your day in half shows results in stress reduction. Taking a20min nap and disconnecting can help your stress levels. But, do not take long napssince they can be counterproductive.7. Laugh! Checking out comedy shows, movies, etc. can actually help you stresslevels and thus resulting in a better night sleep.8. Grow a small herb garden and put leaves under pillow before sleep. Results showthat smell of lavender have an increase in brain waves related to relaxation.9. (women) Connect and reconnect. Increasing and fortifying relationships can helpreduce stress.10. Forgive. Anger with your past can trigger a cascade of stress hormones that canhaunt you through the night. To prevent that effect, think about how you were hurt,your response, and how you feel right now. Then think about whether or not there’sanything in the background of the person who hurt you that explains what he or shedid.11. As you work on bringing your stressors under control, pay attention to the basicframework that sleep experts say will set your body’s circadian rhythms for nighttimesleep.12. Delegate responsibility. Often, having too many responsibilities can lead to
  2. 2. stress. Free up time and decrease stress by delegating responsibilities. (ties back topoint 4)13. Ban TV or other electronics while sleeping. Simply turn them off. Insomniafeeds on the minor details of modern life, like the soft blue glow from a cell phone,PDA, or digital clock resting on your bedside table. The short waves of blue light mayinterfere with sleep.14. When you glance at the clock in the wee hours of the night, your sleep will suffer.You worry about how few hours are left before your busy day begins. Clock watchersshould put their alarm in a drawer, under the bed, or turn it away from view. Tape itover with black tape, the LED lights will still show.15. Experts say sleep and sex should be the only pastimes pursued in the bedroom.Dont balance the checkbook, talk on the phone, or watch TV. Everything about theroom should be associated with rest and relaxation.16. Go to sleep and wake up at about the same time every day -- includingweekends. This routine will put your brain and body on a healthy sleep-wake cycle.In time, youll be able to fall asleep quickly and sleep soundly through the night.17. Avoid heavy foods and big meals late in the day; they tax the digestive systemand make it hard to get high-quality sleep. Some people do well with a light eveningsnack of sleep-inducing foods. Complex carbs and dairy foods fill the bill, such ascereal with milk or crackers and cheese.18. Cut the caffeine intake.19. Although the tranquilizing effects of alcohol may make you sleepy at bedtime,beware -- after the initial effects wear off, alcohol actually causes more frequentawakenings at night and less restful sleep. Solution: Warm milk or chamomile teaare better beverage choices in the evening.20. Starting two to three hours before bedtime, dim the lights around the house andput aside any work, arguments, or complicated decisions. It takes time to turn off theemotional and intellectual "noise" of the day. Lowering the lights signals your brain toproduce melatonin, the hormone that brings on sleep.21. A dripping faucet, a childs cough, or a barking dog can add up to big-time sleeploss. And parents may be hypersensitive to noises in the night long after afterchildren outgrow the baby stage. Soothing "white noise" covers up bumps in thenight. You can use a fan, an air-conditioner, or a white noise generator available instores.22. Nicotine is a stimulant, just like caffeine. Smoking can keep you from fallingasleep and worsen insomnia.23. A cat or dogs night moves can prevent you from settling into the deep sleep youcrave. They can also bring fleas, fur, dander, and pollen to your bed, triggeringsleep-wrecking allergies.
  3. 3. 24. Try acupuncture. Acupuncture is often used in traditional Chinese medicine forthe treatment of insomnia. The results of recent studies have shown acupunctureimproved sleep quality in people with insomnia.25. Meditation. Increased muscle tension and intrusive thoughts can interfere withsleep.26. Chamomile is another commonly used herb for the treatment of insomnia.27. Valerian root. Some studies have suggested that the root of valerian (Valerianaofficinalis) helps with the onset of sleep and with sleep maintenance.28. Use the evening hours for settling down, and slowly relax and go to sleep.29. Practice yoga - High levels of arousal associated with racing thoughts, worries,or rumination may delay sleep onset. Relaxation therapies such as yoga and deepabdominal breathing may be useful in initiating sleep.30. Listen to soothing music31. Take a melatonin supplement32. Keep an anxiety workbook that has a "worry worksheet" where you can ‘park’your worries while you sleep.33. Take a warm shower right before bedtime to increase deep sleep as your bodycools.34. Take supplements of calcium & magnesium and potassium. Periods of stresscan cause the body to deplete nutrients more quickly.35. Vitamin C has been shown in research to reduce the effects of stress.36. Fill your mind with thoughts of peace, courage, health, and hope. Keep a positiveattitude.37. Taking a hot bath and adding scented oils (Aromatherapy) before bed time alsorelaxes you and your body and should help you sleep better.38. Learn to identify and monitor stressors. Come up with an organized plan forhandling stressful situations. Be careful not to overgeneralize negative reactions tothings.39. Keep a list of the large and little hassles in your day versus the major stressfulevents in your life. This helps you focus on the fact that you’re keeping track of andmanaging those as well as you can.40. Learn to set reasonable standards for yourself and others. Don’t expect
  4. 4. perfection.41. Change aspects of a stressful situation that give you problems. Rearrange yourschedule, have a problem-solving discussion with the bothersome person, organizeyour workspace, schedule some time for a break, take a brief walk or ask someonefor help.42. Improve your coping skills. Practice assertive communication and problem-solving. Find someone who successfully handles stress and imitate him/her.43. Be aware of ‘negative scripts’ you replay about yourself and focus on reframingthem more positively.44. Sometimes insomnia is related to anxiety about insomnia. An initial period ofstress may lead to sleeplessness, and then the sufferer begins to worry about lack ofsleep, perpetuating the problem. In this case, it helps to restrict bedtime hours. If aperson is sleeping only four hours a night, he can set bedtime hours of 3:00 am to7:00 am, for instance. Within two to three weeks, he should be falling asleep moreeasily, because bedtime is no longer associated with tossing and turning. When he issleeping more efficiently, he can increase the time in bed by fifteen minutes eachnight.45. Pain is another cause for lack of sleep. To reduce this try to sleeping in acomfortable position, neck straight and relaxed. Sleeping on a good mattress mayhelp greatly.46. (women) Menopause, menstruation, and pregnancy are some of the primarysources of sleep problems among women. Hot flashes, tender breasts, and frequenturination all interrupt regular sleep patterns. According to the National SleepFoundation, approximately 40% of perimenopausal women (those who are in theirmenopausal transition years) have sleep problems.47. Your daily routine affects how well you sleep. A sleep log can help you makethose connections, says Stephanie Silberman, PhD, author of The InsomniaWorkbook. Every day, record how much caffeine you drink, when and how much youexercise, what you eat, when you go to bed and wake up, and your total sleep time.48. People doze off easier and sleep better when the room temperature is on thecooler side, according to Silberman. Set your thermostat to around 65 degrees orlower.49. Take a stress reliever personality test.50. Try a pair of comfy pajamas - like the kind you had when you were a kid andcould sleep well.51. Take your dog for a walk before bed.52. If you need a bedtime snack, eat sleep-inducing foods. Complex carbs and dairyfoods fill the bill, such as cereal with milk or crackers and cheese.
  5. 5. 53. If possible, avoid shift-work.54. Learn effective power napping techniques55. Take a Free Online Learning: A Course in Low Stress Living56. Practice Progressive Muscle Relaxation57. Use ear plugs to dampen noise distractions.58. Try a cooling mattress pad59. If you and your sleeping partner have different tastes, look for mattresses withadjustable firmness on each side of the bed. Size matters too. "If you have a smallbed, you cant get away from one another," says William C. Dement, MD, professorof psychiatry at Stanford University and author of The Promise of Sleep. "If theyrerestless, kicking you all night, or a loud snorer, thats awful."60. Seek counselling or obtain a personal coach to help take prioritize and balanceyour life.61. A very important component to stress relief is understanding your situation,seeing how your personality and habits may contribute to your overall stress level,and finding strategies to change what you can and bring less stress into your life.62. View Relaxation art: Art, photos, and paintings, that provide visual exposure tonatural settings and images can have a profound effect on stress levels in just aboutany environment. To look up at or even pass by a photo or piece of artwork thatreminds us of our place in nature can actually lower our blood pressure and reducetension in our muscles. When we cannot get away, photos and images of places thatwe would like to be allows us to go there mentally while unable to escape physically.Even if it is just a glimpse, it can change our focus for a moment that reduces ourlevel of stress for that moment.63. Find the cutest and cuddliest teddy bear and take it to bed with you every night.64. Chew gum to reduce stress65. Read poetry66. Practice random acts of kindness67. Sing lullabies to yourself68. Have a loved one sing lullabies to you69. Go on a farm vacation and earn an early night’s sleep
  6. 6. 70. Learn some new jokes71. Plan ahead for daylight savings time72. Jump rope or hoola hoop before bed