??????????? SLEEP?????????

Stress ….Stress ….StressWHAT TO DO ????? I WANNA SLEEP!!!!!

STRESS BUSTERS FOR A GOOD NITES SLEEP

SLEEP ???•Drink herbal TeaChamomile, lemon balm, hops and passionflower tea blends, Melatonin, Valerian, Kava

•Gently stretch and massage your limbs before bed 

•avoid Caffeine and alcohol before bed

•. Some prescription and  medicines (such as cold and sinus medicines) can make symptoms often worse

Sleep???•Get all your worrying over with before you go to bed

• Set aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day

•Relaxation therapies and stress reduction methods to try to relax the mind and the body before going to bed.

• Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback

GOOD SLEEP

•Sleep and getting up at the same time each day, including weekends.

•Set aside enough time for sleep. Most people need at least 7 to 8 hours each night in order to feel good and be productive.

•Make sure your bedroom is dark, cool, and quiet. Use heavy curtains or shades to block light from windows

•Cover electrical displays,

• Try an eye mask to shield your eyes. Wear earplugs

•Turn off your TV, Smartphone, iPod, and computer a few hours before your bedtime

•Establish a Bed Time RitualAnd stick to it.

GOOD SLEEP• Make a list of, say, work-related tasks for the next day before leaving work. •Try to relax the mind and the body before going to bed.

• Deep breathing techniques, imagery, meditation, and biofeedback.

•Cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia.

• Cognitive therapy can give people the proper information about sleep norms, age-related sleep changes.•Treatments such as light therapy

GOOD SLEEP

SLEEP???• Foods high on the tryptophan

scale are cottage cheese, cashews, chicken, turkey, soybeans, and tuna.

• Get a tryptophan prescription to relax you.

• Taking a 5-HTP supplement my has low levels of tryptophan.

• Melatonin is the timekeeper , regulates your biological clock.

• Valerian drops. The natural relaxant

• Rose…..essences help induce relaxation,.

• Relax any remaining tension flowing out of your body through your toes, fingers, the crown of your head

GOOD SLEEP?• Make a clear distinction between

daytime (alert) activities and bedtime (relaxing) ones.

• Make your bedroom environment comfortable and conducive to sleep.

• Get comfortable pillows and bedding, darken the room and keep the temperature moderate. 

• Do not watch the news or other stress filled programming before sleep.

• Do not eat several hours before bed. Digesting is a wakeful event.

• Do not talk on the phone in bed.• Never argue in the bedroom. Or BEFORE

bed either.• Have good sex• Never use your computer while in bed.• Buy a new bed. Beds wear out. Replace

lumpy beds that do not suit your sleep positions anymore.

• Buy a new pillow that suits your favorite sleep positions.

• Change your sheets weekly

• KEEP A Worry LOG: Anxiety is a normal part of life, but also one of the strongest factors that influences and prevents a good nites sleep

• Always make your bed beautiful.

• Choose colors and patterns that make your heart sing. Make your bed your DREAM bed.

• Keep the dust bunnies away.. Dust bunnies contain microscopic bugs that can irritate your skin, your lungs, your nose, eyes, throat. ]

• Keep your room clean

• Massage your partner or have them massage you.

• Yoga breathing. • Self hypnotize.• Meditate. Chopra offers 21

day mediations for 10 minutes per day.

• Wayne Dyer’s is only 10 dollars for a lifetime of beautiful meditative music.

• Pray. \

• Be grateful . • Focus on the

good.

• Have Happy thoughts

• AND……NOW…… SLEEP

SHHHHHH………

GOOD NIGHT