Chapter 4: IMPROVING SLEEP

Sleep renews and refreshes your mind and body. You can eliminate roadblocks that get in the way

of sleep.

Problems with sleep area · Remove clutter from your sleeping area. · Keep the room cool, dark and quiet. · Use your sleeping area only for sleep and intimacy. · Place a board under the mattress if your bed is too soft. · Add soft blankets or a mattress pad if your bed is too hard.

· Use comfortable pillows, or something to cuddle with.

· If someone in your household is a loud snorer, encourage him/her to consult a doctor, or sleep in another room.

· Keep pets out of the bedroom.

Uncomfortable Sleep Position

· Experiment with comfortable ways to sleep using pillows to prop up your chest and/or legs.

· Be sure to keep your back straight, head aligned with your body, and shoulders relaxed to minimize body pain.

· Move around until you find a position where all the parts of your body are comfortable. It may take 20-30 minutes,

but in the right position you will feel sleepy. Remember this position!

Worry and Racing Thoughts

· Write down your concerns, before going to bed. Plan to work on these concerns in the morning.

· Listen to a tape or CD of comforting sounds, e.g. the ocean, nature, quiet music, etc., to take your focus away from

worry and racing thoughts.

· See your doctor to find out whether worry and racing thoughts are caused by a treatable illness, such as anxiety disorder

or bipolar disorder.

Medical Problems

· Seek treatment for medical problems that affect sleep, e.g. pain, soreness, itching, cramps, spasms, headaches, and restless

leg syndrome.

· If medications keep you up at night, ask your doctor if you can take them in the morning.

Diet

· Finish dinner three to four hours before bedtime. Have a light meal if you eat dinner late.

· Avoid caffeinated drinks (check your coffee, tea, and soda), alcoholic drinks, tobacco, and sugary snacks four to six hours

before bedtime.

· Have a food that contains tryptophan, an amino acid that promotes sleep. It is found in turkey, chicken, milk, cheese, fish,

eggs, tofu, soy, sesame and pumpkin seeds, nuts, peanuts, and peanut butter.

After all the above roadblocks are eliminated you are ready to prepare for sleep:

· Plan to wake up about the same time every day, including weekends.

· Do a quiet, relaxing activity, for example: turn on soothing music, take a warm bath or shower, or listen to spiritual readings.

· Turn the lights down and reduce the volume on your tv, radio, etc., about one hour before bedtime.

· At bedtime, lie down in a comfortable sleeping position and try to blank your mind of any concerns.

· Listen to your breathing, but do not try to change it. Focus on the gentle up and down movement of your chest or on your

heartbeat. Keep this focus until you fall asleep.

· If you cannot fall asleep within one hour or cannot stay asleep for at least 5 hours, for several days in a row, consult a doctor.