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The natural human biorhythm is to sleep
between 10 p.m. and 6 a.m. It is optimal to be in bed
with lights out by 10 and be up by 6. Before the advent
of electricity, people naturally went to bed after
sundown.
Our systems, particularly the
adrenals, do a majority of their recharging during the
hours between 11 p.m. and 1 a.m.
In addition, the gallbladder dumps
waste during this same period. If you are awake, the
toxins back up into the liver, which then backs up into
your entire system and causes further disruption of your
health.
At any rate, the take-home message is
to go to bed at the same time each night and get up at
same time each morning.
The following are some general sleep
guidelines:
No napping during the day.
Avoid "sleeping-in."
Get 30 minutes of daily exercise at least six
hours before bedtime.
Decrease your mental activity after dinner.
Avoid caffeine (chocolate, coffee, tea and soda)
after lunchtime. A recent study showed some people are
unable to metabolize caffeine efficiently and feel the
effects long after consuming it.
Only read calming or spiritual literature in bed
to promote relaxation.
Never watch television in bed and no TV right
before bed - it is too stimulating to the brain and it
will take longer to fall asleep. It also disrupts pineal
gland function (see below).
Use your bed only for sleep and intimacy.
Keep the temperature in your bedroom comfortable
and no higher than 70 degrees F.
Wear socks to bed. The feet have the poorest
circulation; the feet often feel cold before the rest of
the body. A study has shown wearing socks reduces night
waking.
Keep the bedroom quiet when sleeping; consider
earplugs if necessary.
Keep the bedroom dark; use dark blinds or wear an
eye mask if necessary. No night-lights or clock radio
lights. Never TURN ON lights if you need to get up and
use the restroom, because a small amount of light will
instantly shut off your melatonin production. When light
hits the eyes, it disrupts the circadian rhythm of the
pineal gland and production of melatonin and serotonin.
Turn off all lights. Lie on your back and focus
on the way your body feels and on your breathing. Relax
each muscle group individually; begin with your feet and
work toward your head. Take deep abdominal breaths or
utilize another breathing technique.
Try reciting a prayer, mantra or sound
continuously for five minutes.
Imagine a tranquil scene such as a waterfall,
forest or beach.
Deal with your problems or anxieties before bed.
Set aside a worry time for 30 minutes earlier when you
can discuss troubles with a supportive person.
Take a hot bath for up to an hour with calming
fragrances (lavender, vanilla, sandalwood) or Epsom
salts 30 minutes before bedtime.
Something warm, like a hot water bottle, may help
alleviate your worries, especially when placed between
the navel and bottom of rib cage.
Listen to relaxation tapes or purchase a white
noise machine. Studies indicate that listening to music
while falling asleep can decrease the time it takes to
fall asleep.
Have a household member give a 5-minute backrub
prior to bedtime.
Being overweight can increase the risk of sleep
apnea, which prevents adequate rest.
Avoid using loud alarm clocks. It is very
stressful on the body to be woken up suddenly. Consider
using a dawn simulator. All alarm clocks and electrical
devices should be kept at least 3 feet from the bed due
to electromagnetic fields.
Check the bedroom for electro-magnetic fields,
which can disrupt the pineal gland and production of
melatonin and serotonin. Gauss meters measure EMFs.
Avoid before-bed snacks, especially grains,
sugars and alcohol. These foods and beverages will raise
blood sugar and inhibit sleep.
Avoid fluids for two hours before bed.
If you find it difficult to sleep in your bed,
pick another area of the house to sleep in.
If these measures fail, do not lie awake for more
than 30 minutes. Get out of bed and perform a quiet
activity. Return to bed when sleepy. Repeat as many
times per night as needed. Do not look at the clock when
awakening during the night, this will only add to your
stress if you are constantly checking the time.
If insomnia persists despite the recommendations
listed above, seek the guidance of a licensed counselor
or medical practitioner.
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