40 million people in the U.S. suffer from problems with sleep each and every year, according to information from the FDA. The 2007 Sleep in America Poll discovered that two-thirds of women surveyed experienced disrupted sleep at least a few nights a week during the previous month.
Stress is one of the main causes of sleep problems. Busy days with too much to think about, financial stressors, family problems, worries . . . it’s far too easy to lie in bed and awake at night – and, consequently, be exhausted the following day. Note: if you are experiencing persistent difficulties with adequate sleep, be sure to consult with your doctor.
Deep Relaxation may be extremely helpful with sleep problems, reducing your level of stress, allowing your body and mind to cease from being on "red alert".
Parents of young children know that rituals around bedtime help their children fall asleep, and sleep well through the course of the night. Did you know it’s useful for adults as well? Creating a consistent, regular routine around bedtime where you prepare for restful sleep can greatly increase your chances of sleeping well.
Relaxation is a crucial element in preparing for good sleep. Deep Relaxation gives your body and mind the opportunity to settle down from the activities of the day. It’s then far easier to go to sleep, remain asleep, and sleep soundly.
A number of people find that listening to a peaceful relaxation CD at bedtime helps them achieve a pleasing night’s sleep. Calming words and soothing music can be effective for adults in the same way a lullaby works for an infant! It’s a marvelous way to release the day’s concerns and drift off into rejuvenating, restful sleep.
Be sure to avoide exercise or eating a heavy meal within four hours of bedtime. Research any medications you are taking to see if they could be interfering with your sleeping well.
Restorative yoga or meditation before going to bed can help your body to relax, and your mind to calm. If your muscles are tight or tense, listening to a relaxation CD or doing progressive muscle relaxation can help you let go of tension.
Do not consume caffeine (coffee, caffeinated soft drinks, chocolate) or take in other stimulants late in the day; alcohol and nicotine can also interfere with restful sleep.
If you struggle with involuntary leg movements in the night you may be experiencing Restless Leg Syndrome. This might be the result of a deficiency in folic acid, so you could try taking a dietary supplement containing folic acid. Gentle stretching of the legs (quadriceps, hamstrings, calves) may be of help as well.
If your sleep problems persist, confer with a sleep specialist. Often they will order a sleep study, where you sleep a night at their office or lab while connected to monitors to assist with assessment. Sleep apnea (a condition in which the breathing stops intermittently) is a common finding, and there are many treatments available for this.
Approach your sleep routine with a plan. Give yourself plenty of time to experiment and sample different things. It may be helpful to maintain a sleep journal, where you briefly note the day's events. Helpful items to include in the journal are: your state of mind upon going to bed; when you ate or exercised; caffeine, nicotine and alcohol consumed; relaxation or meditation or other practices done before bedtime; and, finally, how you slept that night.
Sweet Dreams!
Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace and Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.
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