40 million people in the U.S. suffer from sleep problems every year, according to the FDA. The 2007 Sleep in America Poll found that two-thirds of women surveyed experienced a sleep problem at least a few nights a week during the last month.
Stress is one of the major causes of sleep problems. Busy days with too much to think about, financial stress, family problems, worries…it’s too easy to lie awake at night – and be worn out the next day. Note: if you are experiencing persistent sleep difficulties, be sure to check with your doctor.
Deep Relaxation may be very helpful with sleep problems, lowering your stress, allowing your body and mind to stop being on "red alert".
Parents of young children know that bedtime rituals help their children get to sleep, and sleep well through the night. Did you know it’s helpful for adults too? Having a regular routine around bedtime where you prepare for restful sleep can greatly increase the likelihood that you will sleep well.
Relaxation is a very important part of preparing for good sleep. Deep Relaxation allows your body and mind to settle down from the day’s activities. It’s then much easier to go to sleep, stay asleep, and sleep soundly.
Many people find that listening to a relaxation CD at bedtime helps them achieve a satisfying night’s sleep. Soothing words and calming music can work for adults the way a lullaby works for an infant! It’s a wonderful way to let go of the day’s concerns and drift off into restful sleep.
Be sure not to exercise or eat a heavy meal within four hours of bedtime. Research any medications you are taking to see if they could be interfering with your sleep.
Restorative yoga or meditation before bedtime can help your body relax, and calm your mind. If you have tense muscles, listening to a relaxation CD or doing progressive muscle relaxation can help you release tension.
Do not consume caffeine (coffee, caffeinated soft drinks, chocolate) or other stimulants late in the day; alcohol and nicotine can also interfere with sleep.
If you have involuntary leg movements during the night you may be experiencing Restless Leg Syndrome. This may be the result of a folic acid deficiency, so try taking a dietary supplement containing folic acid. Gentle stretching of the legs (quadriceps, hamstrings, calves) may help as well.
If your sleep problems persist, consult a sleep specialist. Often they will order a sleep study, where you sleep a night at their office while connected to monitors to help with assessment. Sleep apnea (stopping breathing intermittently) is a common finding, and there are excellent treatments available for this.
Approach your sleep regime with a plan. Give yourself time to experiment and try different things. It may be helpful to keep a sleep journal, where you note in brief the day's events. Helpful things to include in the journal are: your state of mind upon going to bed; when you ate or exercised; caffeine, nicotine and alcohol consumed; relaxation or meditation or other practices done before bedtime; and, finally, how you slept that night.
Sweet Dreams!
Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace and Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.
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