Preparing Yourself For Sleep

No matter where you go or who you talk to the subject of sleep or—should I say lack thereof—will come up. Insomnia is a major problem and seems hard to understand why it is that you can’t get to sleep.

Today life presents itself with limitless amounts of stress and we have become so accustomed to it we no longer realize what our day is really like. 

From the moment our eyes open until we try and fall asleep we have been rushing, overworked, trying to meet deadlines, in meetings, falling behind on our deadlines, worried about how our children are fairing without us, is the babysitter really taking care of the baby? What will I make for dinner?  After-work appointments and more.  Then we wonder why when we put our head on the pillow we are bombarded with everything rolling around in our heads replaying the day or worrying about tomorrow.

Bedtime is a time we as adults have to prepare ourselves for sleep much in the same way we do for our children.  We often have a bedtime routine we go through with our children but when it comes to ourselves we don’t. Usually after dinner and cleaning up we watch television, read a little and then decide we have to go to sleep because it’s eleven o’clock. 

It just doesn’t work. You think that you are ready for those sweet dreams but, chances are they will not appear.  Tossing and turning you begin to worry more about why you can’t get to sleep.  Well let me suggest that you are not prepared to go to sleep.  All of the above things that I have mentioned you do before you go to sleep are stimulating which is not part of a calming nighttime ritual for adults. 

I’d like to make some suggestions:

One hour before you want to turn in shut the television.  Give yourself time to be without stimulation.  This tells your brain that you are beginning to change your inner tempo.  If you like baths, I suggest you take a very hot one, as hot as you could handle, at bedtime just for the purpose of relaxation, adding Epsom salts, or soothing bath oils i.e. lavender are extremely helpful. 

If you only take shower begin with very cool or cold water and slowly bring the temperature up to hot.  Let the water flow over you and whenever you start to think that this is silly breath and tell yourself and your body you are relaxing to ready yourself for sleep.  After you have taken a bath or shower you should feel some sense of calmness just from the hot water alone. 

Now, I suggest you make yourself a cup of tea.  You might be saying I hate tea!  This again is the time you tell yourself this is in preparation for sleep. 

Chamomile tea is excellent although people usually say it has no taste, have to give it a chance you have to give it a chance, after a few times you will find it has a very subtle flavor and it is extremely calming. 

You might have heard about Sleepy Time tea, which very tasty.  The point is you are making time to sit by yourself or with your partner and engaging in being quiet and not discussing anything charged, letting go of tomorrow because it hasn’t come, stop thinking about the past because it’s over and just be in the moment sipping tea. 

The next thing that enhances sleep is listening to a guided meditation. This will talk you through how to relax each muscle group, have wonderfully beautiful background music and the narrator a beautiful relaxing voice.  You may be thinking that this is too much work to get to sleep and it sounds a little hokey. 

Well if you think about it as a chore it can become one but, if you say I deserve to give myself this time after a hectic day it will turn into a wonderful experience you are giving to yourself. 

If you try a meditation make sure it will stop at the end so if you do fall asleep you will not have to think about when you will have to shut it off.  I use an inexpensive CD player that automatically stops after the CD finishes. 

The practice of Yoga, an ancient mind, body relaxation and rejuvenation and can be incorporated into your daily routine.

It is a set of postures, called asanas, which are devoted to get your body, breath and energy into alignment releasing any tension that we store in our bodies.  It is working with your body to bring you peace and well being.  You can locate Yoga studios throughout Bayside.

For all you die hard readers, read before you start your personal sleep program.

If all else fails and you need a little something extra, there are three herbs that you can take together; Melatonin and Valerian Root, with either Kava Kava or Skull Cap.  You get these herbs in any health food store and discuss the recommended dose.

If you still find that you can’t sleep and are troubled by thoughts, problems or other issues, this might indicate the need to seek professional help.

Sweet Dreams!