all know that a good nights sleep is essential
to our well-being and can affect our performance greatly
during the day ahead. But for many people a good nights
sleep is just a distant dream. Obviously there are many
reasons why we sometimes dont sleep as well as we should
but a recent survey revealed that many people put worry
at the top of their list of reasons for a bad night.
They found that although they were tired enough to go to
bed, the minute their head hit the pillow, their mind would
start racing- planning the day ahead, trying to solve problems,
making mental to-do-lists.
If you fit into this category breaking the habit of night-worry
can be difficult. Cutting out stimulants during the later
half of the afternoon onwards can help. Make any to-do0
lists at least two hours before bed and avoid any computer
work and television for an hour before bedtime.
Reading is still considered an excellent bedtime relaxant-
but avoid anything controversial or thought provoking, stick
to light- hearted novels or magazines for night time. Camomile
tea is a mild sedative but its important to buy a good
quality to get a good strength, or try valerian- more of
relaxant than a sedative but has calming effect.
Once you are in bed, focus on abdominal breathing, taking
slow, deep breaths making the stomach rise and fall. Practise
visualisation whilst deep breathing- imagining each part
of your body falling to sleep, starting with the toes and
working you way up.
If you do not sleep within the first half hour of going
to bed, then get up and move to another room. Do a simple
task- jigsaw, crossword etc then return to bed after a further
half hour. Learn to associate the bedroom with a relaxed,
sleepy atmosphere- if you must make lists or solve problems,
do it in another room.