The Top 10 Ways to Get a Good Night's Sleep

The simplest way to tell if you're getting enough sleep is by noticing every morning - do you feel rested? Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?

Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better.

Why wouldn't we choose to have that every day??

1. Turn off the computer and television at least one hour before you'd like to fall asleep, and turn on some music that you find relaxing. This wind-down period is also a great time for writing in your gratitude journal or for jotting down a quick list of things you want to remember for the next day (this will save you from going over them in your mind as you're trying to fall asleep!).

2. At bedtime, choose music without words.
Words can provoke and direct your thoughts more than instrumental music or pure vocal sounds. Test what your stereo system will do when the recording is finished - does it SNAP! or does it wrrrr - this will make a difference as you're drifting off. My CD player makes a very soft wrrrr noise (though I honestly can't remember the last time I was still awake when the CD was over).

3. Choose music with natural "breaths."
Music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don't under-stand).

4. Read a good book.
For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.

5. Use imagery.
If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you're traveling down a road. See your thoughts as sign-posts that you're passing. Then let them pass right by.

6. Use progressive muscle relaxation.
Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.

7. Take a nap.
If your sleep has been interrupted or there've been unavoidable late nights,an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.

8. Try a lavender bath.
Dr. Lorraine Belitsky, ND, suggests a hot bath with a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.

9. Drink chamomile tea.
Dr. Belitsky tells us that it calms the nervous system and helps to promote restful sleep.

10. Take 500 mg calcium with 250 mg magnesium at bedtime.

Dr. Belitsky tells us that the calcium has a calming effect, and the magnesium works along with it.


About the Submitter:
This piece was originally submitted by Linda Dessau, Life Coach and Accredited Music Therapist, who can be reached on the web Copyright 2000-2004 CoachVille, LLC.