Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

Sleep - when counting sheep doesn’t work

by Naomi (follow)
For my recipes recipeyum.com.au/cookbook/108127/ and healthy options and tips on healthyhints.com.au/profile/108127/
Sleep Naturally (13)     
Having trouble sleeping? You are not alone. One in three Australians report having difficulty sleeping.

Stress, anxiety, certain medical conditions and medications can make falling or staying asleep difficult.

While some external factors may be out of your control, there are a few things you can do to help you sleep.

Before bed...

Hide the clock
Are you prone to checking the time during the night? Hide the clock! Constantly checking the time will increase your anxiety levels.



Hide the clock for better sleep
Hide the clock!


Stress and anxiety
Before bed write down any worries on a piece of paper and set them aside.

If anxiety takes hold and causes distress, your nervous system may need to be reset to help you calm down. Plunging your face in a bowl of cold water will trigger the ”mammalian dive reflex” an involuntary reflex that lowers your heart rate and blood pressure.

Calming activities
Doing calming activities such as stretching, acupressure or having a warm shower or bath before bedtime promotes better sleep. Rigorous exercise will have the reverse effect!



Hide the clock for better sleep
The cool air after you step out of a warm shower drops the body temperature quickly, slows the metabolism and prepares your body for sleep


In bed...

Breathe
The “4-7-8” breathing technique is said to help you fall asleep in under a minute.

It relaxes your body, increases the amount of oxygen in your blood stream and slows your heart rate. How?
Place and hold your tongue just behind your upper front teeth.
Exhale completely, making a whoosh sound, through your mouth.
Close your mouth, inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
Repeat three more times.

Visualisation
Try to visualise a relaxing environment that makes you feel calm and happy e.g. a beach, rainforest or a waterfall. Imagine what it would feel like to be there. Try and feel the warm sand and hear the soothing sounds of the water.



Visualise to help you sleep
Visualise somewhere relaxing


The alphabet game
Choose a topic e.g. fruit and name items alphabetically starting at A to Z. For example A is for apple, B is for banana, C is for custard apple etc.

In the morning try and remember how far down the list you went. The first time I tried it I went to N but last time I only made it to F!

Warm feet
Wearing socks or placing a hot water bottle at your feet, widens the blood vessels and increase heat loss in your feet. This draws heat away from the core of your body, helps it cool down, which aids sleep.

Can’t fall or stay asleep?
If you don't fall asleep or wake up and can’t get back to sleep within 15 - 20 minutes get out of bed.

Do something relaxing or an activity that requires your hands and your head such as colouring in or doing a puzzle will also help focus your mind.

Go back to bed when you're tired.

Get help
Everyone has an occasional sleepless night, but if you frequently have trouble sleeping, contact your doctor.

Identifying and treating any underlying causes can help you get the better sleep you deserve.

Sleep well!

Related
Quick tip 8 sleep easy success
How to sleep well naturally
4 natural sleep remedies


Categories
#Sleep naturally
I like this Article - 8
[ print friendly ]
More Articles by Naomi
These tasty, healthy icy poles are great for summer! They use four ingredients and are naturally pr...
5 likes
We love to make, try hard to keep but often break new year resolutions!   Resolutions are promise...
6 likes
These taste like coco pops without the sugar hit or calories! They are made with brown rice puffs wh...
4 likes
This zesty scrub is chemical free and gives you smooth feeling skin
7 likes
Melasma is the brown patches of pigmentation on the cheeks, upper lip and forehead formed on the ski...
8 likes
This delicious and healthy slice is a great way to increase your vegetable intake
8 likes
view all articles by Naomi
Articles by Naomi on Other Hubs
ID: 70921
[ Submit a Comment ]
Trending Articles
This is a delicious budget friendly family dinner that’s packed full of goodness
21 likes
Sometimes it's nice to eat a meal without grains, although that isn't always easy to do
11 likes
I love fried rice, but since finding out I have coeliac disease the take-away kind is off the menu
24 likes
Prepare this clever salad several days ahead for work, or to take on an outdoor picnic
by Lucy
21 likes
These nutritious rissoles are ridiculously tasty, easy to make, and will be a huge hit with the whol...
17 likes
These delicious little balls of chocolatey goodness are not only gluten and dairy free, they're pack...
28 likes
The following dates are in the Australian Health Calendar for December 2019: * 1 December - World...
5 likes
These pear and oat muffins are easy to make and a tasty addition to increase fibre into your diet
5 likes
As a health-conscious individual, you probably care about what goes on, as much as you care about wh...
1 like
The type and quality of food we eat impacts our not just our health but our fatigue levels
5 likes
Categories
Nutrition (269)
Vegan (122)
Skin Care (101)
How To (64)
Lists (61)
Hygiene (35)
Yoga (29)
 
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version