Post by Goth on Aug 24, 2005 18:07:37 GMT 1
One of the biggest causes of insomnia is electric lighting. Before it's invention, people went to sleep when it got dark and got up with the sun each morning. Unfortunately, we now also live in a fast moving age where life goes on 24 hours a day and there's an ever increasing pressure to get things done quickly, or we see ourselves as some sort of failure. When we feel tired, we take a pill to keep us awake, instead of listening to our bodies. We sit in front of a computer screen for hours, often during the evening when we should be winding down. Many shops are open 24 hours a day, giving us the opportunity to do a late night shop, we have 24 hour TV, send Emails instead of waiting patiently for a letter, we drive everywhere instead of walking, dads working all the overtime they can get and mothers who juggle jobs, housework and bringing up the kids.....it's no wonder many people feel cut off from the natural rhythms of nature.
All this highlights the need to create a safe and comfortable sanctuary for yourself where you can relax, unwind and get a good night's sleep.
THE BEDROOM:
1. Make sure your mattress is comfortable. Before you purchase a mattress, lie on it to see how it feels. Lay on your back and slide your hand under the small of your back. As a general rule, if the mattress is right for you, your hand will slide in and out comfortably.
2. Use the right pillow; your head should be at the same angle to your shoulders that you have standing up. In general, if you sleep on your back, a medium pillow is best. If you sleep on your side, you need a firmer pillow. if you normally sleep on your tummy, a softer pillow is less of a strain on your neck. Feather pillows mould better to the shape of your neck, but don't last as long as synthetic fibres and can cause allergies.
3. Mattresses should be turned every few months to create even wear and tear and keep them in good shape. Vacuum regularly to keep the dust mites down.
4. Make sure your bedding is comfortable. Cotton is best because it allows the skin to breathe.
5. DON'T USE ELECTRIC BLANKETS! They emit electromagnetic radiation that is detromental to health. Use a hot water bottle instead, if you are cold.
6. Keep you bedroom as minimal and clutter free as possible.
7. Try to pick the bedroom that is furthest away from busy roads and street lights. If this is not possible, invest in some double glazing and blackout curtains.
8. Ideally, computers and TV's should be kept out of the bedroom.....bedrooms are for sleeping (and the 'other!').
9. Preferably, the bedroom should face east. This will capture the sunrise and will encourage a natural waking rhythm that is in tune with the elements.
10. Make sure your bedroom is at a comfortable temperature for you, but if possible, leave a window open.....even if only slightly. Fresh circulation of air will provide a more healthy environment to sleep in.
11. Go for bedside lamps rather than an overhead light when reading, they're softer and less stimulating.
12. Place the bed where you can see the door. It's nice to be able to see if someone enters the room!
13. Keep pets out of the bedroom and avoid using chemical cleaning products. Natural products are best, like beeswax, baking soda and vinegar.
COLOURS IN THE BEDROOM:
Blue ~ Blue is not a restful colour in the bedroom and is not conductive to sleep.
Green ~ Light greens are restful and are often used in prisons and hospitals to calm people down. Darker greens can be oppressive though.
Red ~ Reds are very stimulating and may help with some bedroom activities, but will not promote restful sleep!
Purple ~ Purple is a little harsh for the bedroom, but lilac or mauve is very restful.
Yellow ~ Bright yellow is very active, but pale yellows and oranges can be restful.
Beige ~ A good choice for bedrooms. Beige is calming and restful.
Pink ~ Warm pinks and peaches are a good choice too.
In general, bright colours are not recommended for promoting sleep, whereas softer colours, pastels and creams work well.
BEFORE BED:
1. Avoid eating a heavy meal before bedtime. If you're feeling peckish though, have a light snack such as a few biscuits or a piece of toast ~ hunger can keep you awake aswell.
2. Take a warm (not too hot) relaxing bath with a few drops of your favourite essential oil (lavender or chamomile work best).
3. Avoid strenuous exersise and intense studying.
4. Stick to the same bedtime every night.
5. Wear loose, comfortable night clothes (cotton is best)...or go 'naturale' LOL
6. Allow yourself time to wind down.
7. Avoid smoking a few hours before bedtime, nicotine is a stimulant.
8. Avoid alcohol. This may send you to sleep initially, but you'll find yourself waking up a few hours later.
9. Avoid coffee, tea and other caffeinated drinks. Caffeine is a stimulant.
10. Getting a partner to give you a massage can be beneficial as can shiatsu or reflexology.
11. A little light reading and some soft music can also be beneficial in sending you off to sleep.
12. A herbal tea such as chamomile, or a milky drink can also help.
13. Avoid arguments with a partner if possible. If an argument does arise..try to resolve it before bed time.
14. If something is bothering you ~ write it down. This is a good way of unburdening your mind.
15. If you have a number of unfinished taks to do, like paying bills, or making that phone call ~ make a list, so you don't worry about forgetting.
16. Try not to nap during the day, as this can take the edge off sleep.
17. If you are a late sleeper, force yourself to get up earlier.
There are medical conditions that can cause insomnia: Anxiety, depression, pain, desease, hyperactive thyroid, heart problems, a prolonged cough, cramp, bedwetting, restless leg syndrome, teeth grinding and snoring.
If you suffer with any of the above, a trip to the doctors would be advised to get things sorted out as soon as possible. If you suffer with anxiety, talking to someone helps greatly; either a friend or a counsellor. There's nothing worse than having something on your mind to ruin a good night's sleep.
Well, I hope I haven't bored you all to tears and that this information has been of help in some small way
Written with the help of 'A Complete Guide To Sleep Solutions' by Chris Marshall.
All this highlights the need to create a safe and comfortable sanctuary for yourself where you can relax, unwind and get a good night's sleep.
THE BEDROOM:
1. Make sure your mattress is comfortable. Before you purchase a mattress, lie on it to see how it feels. Lay on your back and slide your hand under the small of your back. As a general rule, if the mattress is right for you, your hand will slide in and out comfortably.
2. Use the right pillow; your head should be at the same angle to your shoulders that you have standing up. In general, if you sleep on your back, a medium pillow is best. If you sleep on your side, you need a firmer pillow. if you normally sleep on your tummy, a softer pillow is less of a strain on your neck. Feather pillows mould better to the shape of your neck, but don't last as long as synthetic fibres and can cause allergies.
3. Mattresses should be turned every few months to create even wear and tear and keep them in good shape. Vacuum regularly to keep the dust mites down.
4. Make sure your bedding is comfortable. Cotton is best because it allows the skin to breathe.
5. DON'T USE ELECTRIC BLANKETS! They emit electromagnetic radiation that is detromental to health. Use a hot water bottle instead, if you are cold.
6. Keep you bedroom as minimal and clutter free as possible.
7. Try to pick the bedroom that is furthest away from busy roads and street lights. If this is not possible, invest in some double glazing and blackout curtains.
8. Ideally, computers and TV's should be kept out of the bedroom.....bedrooms are for sleeping (and the 'other!').
9. Preferably, the bedroom should face east. This will capture the sunrise and will encourage a natural waking rhythm that is in tune with the elements.
10. Make sure your bedroom is at a comfortable temperature for you, but if possible, leave a window open.....even if only slightly. Fresh circulation of air will provide a more healthy environment to sleep in.
11. Go for bedside lamps rather than an overhead light when reading, they're softer and less stimulating.
12. Place the bed where you can see the door. It's nice to be able to see if someone enters the room!
13. Keep pets out of the bedroom and avoid using chemical cleaning products. Natural products are best, like beeswax, baking soda and vinegar.
COLOURS IN THE BEDROOM:
Blue ~ Blue is not a restful colour in the bedroom and is not conductive to sleep.
Green ~ Light greens are restful and are often used in prisons and hospitals to calm people down. Darker greens can be oppressive though.
Red ~ Reds are very stimulating and may help with some bedroom activities, but will not promote restful sleep!
Purple ~ Purple is a little harsh for the bedroom, but lilac or mauve is very restful.
Yellow ~ Bright yellow is very active, but pale yellows and oranges can be restful.
Beige ~ A good choice for bedrooms. Beige is calming and restful.
Pink ~ Warm pinks and peaches are a good choice too.
In general, bright colours are not recommended for promoting sleep, whereas softer colours, pastels and creams work well.
BEFORE BED:
1. Avoid eating a heavy meal before bedtime. If you're feeling peckish though, have a light snack such as a few biscuits or a piece of toast ~ hunger can keep you awake aswell.
2. Take a warm (not too hot) relaxing bath with a few drops of your favourite essential oil (lavender or chamomile work best).
3. Avoid strenuous exersise and intense studying.
4. Stick to the same bedtime every night.
5. Wear loose, comfortable night clothes (cotton is best)...or go 'naturale' LOL
6. Allow yourself time to wind down.
7. Avoid smoking a few hours before bedtime, nicotine is a stimulant.
8. Avoid alcohol. This may send you to sleep initially, but you'll find yourself waking up a few hours later.
9. Avoid coffee, tea and other caffeinated drinks. Caffeine is a stimulant.
10. Getting a partner to give you a massage can be beneficial as can shiatsu or reflexology.
11. A little light reading and some soft music can also be beneficial in sending you off to sleep.
12. A herbal tea such as chamomile, or a milky drink can also help.
13. Avoid arguments with a partner if possible. If an argument does arise..try to resolve it before bed time.
14. If something is bothering you ~ write it down. This is a good way of unburdening your mind.
15. If you have a number of unfinished taks to do, like paying bills, or making that phone call ~ make a list, so you don't worry about forgetting.
16. Try not to nap during the day, as this can take the edge off sleep.
17. If you are a late sleeper, force yourself to get up earlier.
There are medical conditions that can cause insomnia: Anxiety, depression, pain, desease, hyperactive thyroid, heart problems, a prolonged cough, cramp, bedwetting, restless leg syndrome, teeth grinding and snoring.
If you suffer with any of the above, a trip to the doctors would be advised to get things sorted out as soon as possible. If you suffer with anxiety, talking to someone helps greatly; either a friend or a counsellor. There's nothing worse than having something on your mind to ruin a good night's sleep.
Well, I hope I haven't bored you all to tears and that this information has been of help in some small way
Written with the help of 'A Complete Guide To Sleep Solutions' by Chris Marshall.
