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Here are 12 easy ways to help you get the rest you
need:
1. Be realistic about the number of hours of sleep you
need. As we age, we need less sleep. Avoid taking naps
during the day (or waking hours).
2. Limit activities in bed to sleep and physical
pleasure. Do not watch TV, eat, read, pay bills or write
letters in bed. Make sure your reading chair is
elsewhere.
3. Treat the bed and bedroom as a place of relaxation
and serenity. Use curtains, an electric blanket, subdued
lighting, aromatherapy, and natural sounds such as water
to enhance the relaxing atmosphere. Earplugs and/or eye
patches may come in handy for disruptive environments or
if you are a sensitive person.
4. Do not lounge in bed, even in the morning, stay in
bed only during your prescribed sleep hours. If you have
difficulty getting back to sleep, listen to your
personalized self-hypnosis CD.
5. If your intellect has a tendency to become absorbed
in catastrophic thoughts about what could go wrong,
direct your attention on slowly, completely, and
methodically relaxing your entire body. Use progressive
relaxation techniques (such as those on a custom made,
personalized self-hypnosis CD that you can order below)
to refocus your intellect on the pleasant sensations
that deep relaxation creates.
6. Do not use alcohol as a sleep aid.
7. Use over-the-counter sleep medications only in case
of extreme need. Always follow the advice of your doctor
for taking any prescribed sleep medications. Be aware
that you can easily develop a tolerance and dependency
to any medication or herbal remedy. Remember,
self-hypnosis can help your body produce its own sleep
inducing substances as needed with no harmful
side-effects.
8. Limit ingesting any form of caffeine, including "de-caf"
coffee, teas, soda, and chocolate to before 2 pm,
possibly earlier. (At least 6 hours before prescribed
sleep time.) Drink all liquids, even warm milk, 2 hours
before sleep time.
9. Eat dinner at least 3-4 hours before sleep time,
never right before going to bed. Do not take B Vitamins
(or multiple vitamins) before going to bed!
10. Seek the advice of a qualified therapist if you are
experiencing frequent negative or anxiety-provoking
sexual activity in bed, reoccurring nightmares, or if
you are afraid of the dark.
11. If you are having significant mental stress about
something during sleep time, get up and write it out.
Purge stress from your body and mind, do not let
yourself ruminate. Learn to disconnect your intellect
during the day by taking breaks.
12. Exercise once a day, preferably at least a 1/2 hour
walk. To help reduce chronic muscle tension, practice
daily stretching exercises like yoga or tai chi.
Your subconscious controls your sleep patterns and
has a memory for virtually everything you do, and that
includes a memory for nice, deep, restful sleep.
Hypnosis is indeed very relaxing, making sleep come
easier and with no harmful side-effects. It is also a
good choice for helping to re-learn healthy sleeping
behavior patterns and to disconnect an overactive
intellect.
For those geographically indisposed (out of
town), I'll record a Personalized Session Audio CD with
your own personal imagery (hey, not everyone likes the
beach, right?). You are then able to do self-hypnosis on
your own with a custom-made audio CD with your choice of
relaxing background sounds that are meaningful to you.
To get
started today, click here and use my secure, instructional
order form. (You must be at least 18
years of age or submit written parental consent.)
For those living in the SF Bay Area, please
click here to set up your FREE 1/2
hour consultation. In 2 sessions, you'll
learn an additional self-hypnosis technique, develop
in-depth personal sleep producing imagery, and have a
taped personalized recording of the second session for
your home use. Let's go ahead and get started TODAY!
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