How to get a good night's sleep.
- Go to bed at the same time every day around 10 pm. Wake up eight hours later. Do not try to catch up on your sleep in the morning.
- If you can't get to sleep after 40 minutes, get up and do something boring, like cleaning. Do not do anything that will excite your nervous system.
- Stay away from coffee, alcohol, tea, fizzy drinks and chocolate.
- Exercise is good but do not exercise nearer your bed time.
- Do not eat later than 7 pm. Have a warm milky drink, or herbal tea such as Valerian or Camomile.
- Make sure that your sleeping environment is comfortable, not too hot or too cold. The bed is inviting, with clean sheets.
- Do not have a TV or computer in the room. These disturb our electromagnetic fields. Prepare the room, make sure it is dark, no lights outside the door. De-clutter as much as you can.
- Dowse for geopathic lines. These are lines of energy which can disturb our sleep and bring illness.
- Listen to soothing music or a relaxing CD. Lie down with your hands on your stomach and listen to your breathing. Deepen and lenghten your breathing. Inhale and exhale every 5 seconds then try to hold for 30 seconds. Breathe in peace and breathe out all stress of the day. You can visualise these as colours. Do this as long as you can, about 10 minutes.
- Do not think about the events of the day. Be grateful for the things in your life.
- Do not go down memory lane. Do not think about the past.
- You need to be persistent over a period of time to create a new sleeping habit.
If all these do not help, then you need to find the root cause of the problem, and fix the emotions surrounding the event that caused the insomnia. There are now over 80 sleep disorders. Sleep apnoea, a respiratory disorder, can also be helped with mind healing techniques.
INSOMNIA: Sleeping pills aren't worth the risk
What's a good night's sleep worth? Quite a lot, especially if you rarely get one. And the older you get, the more elusive a full night's sleep seems to get. Not surprisingly, insomniacs eventually visit the doctor, who invariably prescribes a sleeping pill such as a benzodiazepine. If you've made a similar journey yourself, you're not alone - in fact, it's been reckoned that up to a third of all elderly people in the USA and the UK are taking a powerful sleeping agent every night.
So, amazed by the level of use of a "sedative hypnotic" as sleeping pills are called, researchers decided to frame a slightly different question: are the benzodiazepines worth a good night?s sleep? To answer their question, they analysed 24 different studies that involved 2,417 insomniacs.
The simple, and short, answer is no. The drugs increased the chances of cognitive problems by almost five times, physical or motor problems by nearly three times, and daytime fatigue by nearly four times.
The risks outweigh the benefits, as researchers like to put it. The drugs weren?t especially effective at helping the patient sleep, and yet they had a devastating effect on his daytime activities.
(Source: British Medical Journal, 2005; 331: 1169-73). EXTRACT FROM THE "WHAT DOCTORS DON'T TELL YOU" WEBSITE.
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