Easy steps for a better rest & more of it.
For GOOD SLEEP - Timing is Everything: Here are some do’s and don’ts:
Issue
• Take naps (but not too long). Set a timer for 20 minutes.
• Turn off electronics several hours before bed. These devices emit a blue light that suppresses melatonin, an important sleep-inducing hormone.
• Caffeine Every body is different; we change with our age & stress levels. Stop drinking coffee, and other stealthy caffeinated beverages after lunch. Experiment.
- Make a schedule for sleep & exercise in nature (if possible). Observe & enjoy the beauty of nature. Walk. Be moderate. Be consistent. Seek the support of your family and friends to help you keep the schedule. Ask for help and give it when you can.
- Drink only a little & not at bedtime. Limit alcohol to three hours before bedtime and imbibe moderately (one drink for women and two for men, as recommended by the Centers for Disease Control and Prevention).
- Timing of RX WHEN you take your prescriptions could be disrupting your good night’s sleep. Talk to your doctor about the timing of your meds.
- Hormonal insomnia Hormones are important regulators for many healthy body functions – not just sex. Insomnia is common with menopause. Seek treatment.
Sleep Meditation 1
Allow gratitude to turn what you have into enough.
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Sound Meditation - Sleep
Generous people breathe deep but real divas let it go.
Think Pavarotti. |
