How to Get Good Quality Sleep - Every Night!

40 million people in the U.S. experience sleep problems each year, according to the FDA. The 2007 Sleep in America Poll found that two-thirds of women surveyed experienced sleep difficulty at least a few nights a week during the last month.

Stress is one of the main causes of sleep problems. Busy days filled with too much to consider, monetary stress, family difficulties, worries . . . it's too easy to be wide awake at night -- and be washed out the next day.

Note: if you are experiencing persistent problems with sleeping, of course check with your physician.

Relaxation Techniques are very useful for sleep problems, reducing your stress, allowing your body and mind to let go of being on "red alert."

Parents of young children are familiar with the fact that bedtime rituals assist their children in getting to sleep, and sleep soundly throughout the night. Did you know it's helpful for adults too? Having a customary routine around bedtime where you prepare for restful sleep can significantly increase the odds that you will sleep well.

Some useful components of a pre-bed ritual are:

1. Take a warm bath. Your body will often be relaxed as the result soaking in warm water. However, don't go beyond a sensible time frame. The goal is to relax your body, not create exhaustion. If you remain in hot water too long you could create a state of exhaustion and feel drained of drained of energy.

You can also add bath salts, or a mixture of Epsom salts and baking soda to your bath. These often enhance relaxation and help to get rid of toxins in your body.

A warm bath goes together well with candlelight and soft music for an especially nurturing event.

2. Do some light, non-work related reading. Many people find that quiet, non-stimulating reading before sleep is an excellent way to unwind, reduce psychological stress, and prepare for a good night's sleep.

3. Avoid drugs like nicotine, caffeine and alcohol before bed. Nicotine and caffeine are stimulants that will keep you awake for many hours after use. Also, many people forget that tea, chocolate and cola drinks are high in caffeine as well as coffee.

Alcohol is a depressant and may feel like it is calming and soothing you at first. It might even help you get to sleep. However, research has shown that it actually prevents deep rest. When it is processed in the body during sleep, it can cause restlessness and night sweats, robbing you of restful sleep.

4. Control your environment.You will sleep best in a dark, quiet, cool and well-ventilated room. The ideal room temperature is between 60-65 degrees F.

Fresh air (except in the cold of winter and the heat of summer!) and cooler room temperatures gives you the best sleeping conditions. Keep the thermostat down and do your temperature-regulating inside the bed - with more or fewer blankets.

If you are in a noisy environment, ear plugs, a white noise machine, or soft music can help to dampen unwanted sound.

5. Stay on a regular sleep schedule 7 days a week. Your body likes usual routines, whether you do or not. So pick a sensible and regular time to go to bed each night, and stay with it, even if you don't think you're tired when bed-time comes. Your body will be grateful for it. And after a while when it feels it can rely on the routine, it will begin to repay the favor by allowing you get to sleep when you want.

If you are having trouble with night-time sleeping, it is best not to nap during the day.

6. Do some physical exercise during the day. People with desk jobs who perform mental work - like office staff - often have more difficulty with insomnia than people who do physical work. Even 15 - 30 minutes of exercise during the day will provide your body with the movement and oxygen it needs to help you relax more deeply with improved sleep.

And it's best to avoid exercise before bed. Do your exercise in the early part of the day and avoid strenuous activity before bedtime. Your body will thank you!

7. Do some gentle stretching before sleep. Tension from the stresses and activities of the day can build up in our muscles, especially in the shoulders and back. Many people find it helpful to do some restorative yoga in the evening to release that tension and prepare for sleep. In particular, gentle spinal twists can be very useful to help the back to relax and make it more probable that you will be able to get restful sleep.

Relaxation is a very significant element in preparing for high-quality sleep. Practicing Relaxation Techniques permits your body and mind to settle down from the day's activities. It's then a good deal easier to go to sleep, remain asleep, and sleep deeply.

Many people find that listening to a Guided Meditation CD at bedtime helps them attain a satisfying night's sleep.

Peaceful words and calming music can effect for adults what a lullaby does for an infant! It's a wonderful way to let go of the day's concerns and drift off into restful sleep.

The Alchemy of Peace and Love: Magical Meditations to Calm Your Mind and Lift Your Spirit
by Sandi Anders, M.Div., and David Yarian, Ph.D.

This 2-CD set of Guided Meditations by Stress Management Specialist Sandi Anders and Psychologist David Yarian gives you an easy and effective means to achieve Stress Relief, Relaxation and - a good night's sleep.

• Avoid large meals and excessive fluids before bed-time.



• Do research on any medications you are taking to see if they could be interfering with your sleep.



• Limit yourself to sex and sleep in bed.



• Try a glass of warm milk 15 minutes before bed. The calcium in milk can help to soothe your nervous system and works directly on jagged nerves to help you relax.

Restorative yoga or meditation before going to bed can help your body relax, and calm your mind. If you have tense muscles, listening to a Guided Meditation CD or doing progressive muscle relaxation can help you release tension.

If you have involuntary leg movements in the night you may be suffering Restless Leg Syndrome. This may possibly be the consequence of a folic acid deficiency, so try taking a dietary supplement containing folic acid. Gentle stretching of the legs (quadriceps, hamstrings, calves) may help as well.

If your sleep problems refuse to go away, check with a sleep specialist. Often they will arrange for a sleep study, where you sleep for a night at their office while attached to monitors to help with evaluation. Sleep apnea (irregular lapses in breathing) is a common finding, and there are excellent treatments available for this.

Approach your sleep regimen with a plan. Give yourself time to experiment and try different things. It may be helpful to maintain a sleep journal, where you note in brief the day's events. Helpful things 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, the quality of your sleep that night.

Here are recommended resources on Stress Management and Relaxation.

The Relaxation and Stress Reduction Workbook
by Martha Davis, et.al.

This sixth edition classic offers many self-assessment tools and calming techniques to help overcome anxiety and promote wellbeing. It presents a comprehensive look at stress, its physical manifestations and the multiple ways it can be managed. Chapters on breathing, relaxation, meditation, thought stopping, stress management, time management, assertiveness training, and body awareness offer the reader focused approaches to dealing with the many varieties of stress.

Sabbath: Finding Rest, Renewal and Delight in our Busy Lives
Wayne Muller

We have lost the necessary rhythm of life: the balance between work and rest. Consequently, we may feel exhausted and deprived in the midst of great abundance. Muller talks in the book about how the tradition of Sabbath created an oasis of sacred time within a life of unceasing labor and shows us how in these harried times to create a special time of rest, delight and renewal.

Relax and Renew: Restful Yoga For Stressful Times
by Judith Lasater

Experience the best rest of your life with restorative yoga. Relax and Renew contains a general sequence of supported yoga postures and breathing techniques to heal the effects of chronic stress, as well as programs for back pain, headaches, insomnia, jet lag, and breathing problems. There is a special section for women during menstruation, pregnancy, and menopause as well as a guide to using props and a section on resources.

Breathing: The Master Key to Self Healing (CD)
by Andrew Weil

In this two CD guide, Dr. Weil teaches eight fundamental breathing exercises. He considers proper breathing the single most important practice for healthy living. In plain language, Dr. Weil explains the secret of breathwork's power over our health and its remarkable ability to influence and even reprogram the nervous system.

The Breathing Book
by Donna Farhi

A practical guide for using the breath to relax the body during stressful situations, to develop better concentration, improve athletic performance, enhance sexual pleasure and to cultivate inner peace..

A Mindfulness-Based Stress Reduction Workbook
by Elisha Goldstein, Bob Stahl

In A Mindfulness-Based Stress Reduction Workbookmindfulness experts Bob Stahl and Elisha Goldstein present the MBSR program in an accessible workbook format. Readers turn to this book once a week for eleven weeks, gradually improving their ability to relieve intense stress and reconnect with the present. The self help workbook invites readers to reflect and track their progress. After each weekly session, readers can apply the techniques they learned that week into everyday life, gradually learning to replace stress-promoting habits with mindful ones.

This quiet, restorative yoga posture, called Viparita Karani in sanskrit, can facilitate relaxation and help to prepare you for deep sleep. (I practice it almost every night for at least 10-15 minutes!)

It is especially useful if you find that your mind is racing, filled with thoughts, and you have a hard time coming to the place of having a "quiet mind."

In the pose, blood drains out of the legs and pools in the belly, bathing and nourishing the internal organs. It also facilitates a deep release in the thighs, the hip flexors and the abdominal muscles. It puts the ribcage in an ideal position for healthy abdominal breathing.

Some things to know about the pose:

Use a firm folded blanket or yoga bolster under the hips. For even deeper relaxation, place an eye pillow over the eyes.

Soften the thighs and belly.

Relax the shoulders away from the ears.

Soften the throat and neck. Relax your eyes and let the tongue release away from the roof of the mouth.

Maintain calm, even, slow, steady breath.

Forget the outside world for a few minutes and allow yourself the important task of doing nothing.

Enjoy!

Note: This pose is not recommended for persons with hiatal hernias, eye pressure, retinal problems, heart problems, or neck problems. Also, women should avoid this pose while menstruating.

Mediflow
Water Based Pillow

Chiroflow (Mediflow) Water Pillow

These Mediflow Water Pillows are truly amazing. They support your head and neck in a way that reduces neck pain and promotes a more aligned, healthy sleep posture. You can vary the amount of water depending on your desire for a firmer or softer pillow surface.

Hugger Mugger Silk Eye Bag with Neck Pillow
(Cobalt Flax)

Hugger Mugger Silk Eye Bag with Neck Pillow

Silk Eye Bags can help you in your quest for rest. They soothe tired eyes, block out light, relieve eye strain, and facilitate Deep Relaxation.

The cylindrical Neck Pillow, with its buckwheat-hull filling, conforms to fit your spine to provide nurturing support. The removable outer cover is made from breathable silk and is hand washable.

Hugger Mugger Silk Eye Bag- Cobalt
(Herbal)

Hugger Mugger Silk Eye Bag

Eye bags add gentle pressure, block out light, relieve tension, and calm active muscles around your eyes. Use them for deepening relaxation, meditation and Deep Rest. A natural remedy for chronic headaches.