4. SLEEP ???
•Drink herbal Tea
Chamomile, lemon balm,
hops and passionflower tea
blends, Melatonin, Valerian,
Kava
•Gently stretch and massage
your limbs before bed
•avoid Caffeine and alcohol
before bed
•. Some prescription
and medicines (such as
cold and sinus medicines)
can make symptoms often
worse
5. Sleep???
•Get all your worrying over with
before you go to bed
• Set aside a period of time --
perhaps after dinner -- to review
the day and to make plans for
the next day
•Relaxation therapies and stress
reduction methods to try to
relax the mind and the body
before going to bed.
• Examples include progressive
muscle relaxation (perhaps
with audio tapes), deep
breathing techniques, imagery,
meditation, and biofeedback
6. •Sleep and getting up at the
same time each day, including
weekends.
•Set aside enough time for
GOOD SLEEP
sleep. Most people need at least
7 to 8 hours each night in order
to feel good and be productive.
•Make sure your bedroom is
dark, cool, and quiet. Use
heavy curtains or shades to block
light from windows
•Cover electrical displays,
• Try an eye mask to shield your
eyes. Wear earplugs
•Turn off your TV, Smartphone,
iPod, and computer a few hours
before your bedtime
•Establish a Bed Time Ritual
And stick to it.
7. GOOD SLEEP
• Make a list of, say, work-related tasks
for the next day before leaving work.
•Try to relax the mind and the body
before going to bed.
• Deep breathing techniques, imagery,
meditation, and biofeedback.
•Cognitive therapy. Cognitive therapy
helps some people with insomnia
identify and correct inappropriate
thoughts and beliefs that may
contribute to insomnia.
• Cognitive therapy can give people the
proper information about sleep norms,
age-related sleep changes.
•Treatments such as light therapy
9. SLEEP???
• Foods high on the
tryptophan scale are
cottage cheese, cashews,
chicken, turkey, soybeans,
and tuna.
• Get a tryptophan
prescription to relax you.
• Taking a 5-HTP
supplement my has low
levels of tryptophan.
• Melatonin is the
timekeeper , regulates
your biological clock.
• Valerian drops. The
natural relaxant
• Rose…..essences help
induce relaxation,.
• Relax any remaining
tension flowing out of
your body through your
toes, fingers, the crown of
your head
10. GOOD SLEEP?
• Make a clear distinction between
daytime (alert) activities and
bedtime (relaxing) ones.
• Make your bedroom environment
comfortable and conducive to sleep.
• Get comfortable pillows and
bedding, darken the room and keep
the temperature moderate.
• Do not watch the news or other stress
filled programming before sleep.
• Do not eat several hours before bed.
Digesting is a wakeful event.
• Do not talk on the phone in bed.
• Never argue in the bedroom. Or
BEFORE bed either.
• Have good sex
• Never use your computer while in
bed.
• Buy a new bed. Beds wear out.
Replace lumpy beds that do not suit
your sleep positions anymore.
• Buy a new pillow that suits your
favorite sleep positions.
• Change your sheets weekly
11. • KEEP A Worry LOG: Anxiety
is a normal part of life, but
also one of the strongest
factors that influences and
prevents a good nites sleep
12. • Always make your
bed beautiful.
• Choose colors and
patterns that make
your heart sing.
Make your bed
your DREAM bed.
• Keep the dust
bunnies away..
Dust bunnies
contain
microscopic bugs
that can irritate
your skin, your
lungs, your nose,
eyes, throat. ]
• Keep your room
clean
13. • Massage your partner or
have them massage you.
• Yoga breathing.
• Self hypnotize.
• Meditate. Chopra offers 21
day mediations for 10
minutes per day.
• Wayne Dyer’s is only 10
dollars for a lifetime of
beautiful meditative
music.
14. • Pray.
• Be grateful
.
• Focus on
the good.
• Have Happy
thoughts
