Yes... Sound sleep is within reach. I guarantee it! Tossing
and turning… your mind is racing, going over everything that happened during the
day or what may occur tomorrow. When one’s mind is undisciplined, it refuses to
relax and it refuses to allow the body to unwind. As a result, it is difficult
and even impossible at times to go to sleep.
“62% of American adults reported that they have insomnia a few nights a week or
more. That is up by 27% in a decade.” National Sleep Foundation poll.
Sleep deprivation can cause irritability, poor memory, poor concentration, mood
swings, and memory impairments. It may even interfere with tissue repair and
growth, not to mention cell regeneration. What can you do? If your condition is
chronic, we suggest that you consult a sleep clinic. In the meanwhile, this
self-hypnosis recording will certainly calm your body & mind. What must be done
regarding sleep, is to train your mind to do what you want it to do, when you
want it to.
SIDE A: provides techniques to improve sleep plus a sleep
inducing narrative. SIDE B:
go to bed, put on your headphones, and enjoy nodding
off with this in-depth sleep inducer
WHAT CAUSES INSOMNIA?
The most common causes of chronic insomnia are depression, arthritis, kidney
disease, heart failure, asthma, sleep apnea, narcolepsy, restless legs syndrome,
Parkinson's disease and hyperthyroidism. People over age 60 and especially women
are more likely to experience insomnia.
Also the following conditions make healthy sleep a greater challenge.
• A history of depression
• Stress
• Environmental noise
• Extreme temperatures
• Change in the surrounding environment
• Sleep/wake schedule problems such as those due to jet lag
• Medication side effects
DR. WALSH'STIPS FOR BETTER SLEEP
. Sleep only when sleepy. This reduces the time you are awake in bed.
· Don’t obsess about sleeping or not sleeping.
· If you can't fall asleep within 20 minutes, get up and do something
boring
until you feel sleepy.
· Do not expose yourself to bright light before you retire. The light signals
your brain that it is time to wake up. In the morning, use sunlight to set
your
biological clock. As soon as you awake in the morning, go outside
and turn your
face to the sun for 15 minutes. In any case, you are wise
to get 15-20 minutes
of sunlight everyday for your vitamin D fix. This
raises your mood. Sunlight
does not necessarily mean sunshine because
overcast conditions are just fine
here.
· Don't nap excessively during the afternoon or the evening.
· Get up and go to bed the same time every day. YES, even on weekends!
· Refrain from vigorous exercise at least 4 hours before bedtime. A
leisurely
walk is fine.
· Develop sleep rituals. This idea is expanded on my cassette.
· Only use your bed for sleeping. Sex is the only exception. In other
words,
aside from a bit of light reading to aid in slumber, avoid intense
reading,
watching TV or eating.
· Avoid alcohol, nicotine, and caffeine at least 4-6 hours before bedtime.
· Have a light snack before bed. Turkey and dairy products contain
tryptophan,
which acts as a natural sleep inducer.
· Take a hot bath 90 minutes before bedtime.
· Make sure your bed and bedroom are quiet and comfortable. If noise
disturbs
you, wear earplugs or get a "white noise" machine. For the
early sunrises of
summertime, consider eyeshades.
· If you have aching muscles, perform some active progressive
relaxation.
· If your mind is rehashing events of the day or planning future events,
put
trust in your very powerful subconscious mind to handle all of that
traffic.
Delegate!
