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The Art of Sleeping

Updated on March 15, 2013

Learn to Sleep like a Baby

Do you have good sleep habits? Are you having trouble sleeping? Try to retrain your brain.

There are helpful items that are free or very inexpensive, but they may take changes to your nightly routine and bad habits.

Sleep Supplements

There are products that are natural and help as an aid to sleep and do not require a prescription. There is a new version called Super Melatonin which seems to work better than the straight melatonin. It contains Theanine, and GABA. Theanine is one of the natural ingredients found in green tea. GABA aids in relaxation. The pineal gland produces natural melatonin which relates the sleep cycle.

Others may have to talk to their family doctor to see if there are other problems which may require medications, although most prescriptions for sleep contain the warning that it could become habit forming

Electronics in the Bedroom

Blue lights from electronic equipment interrupt the natural sleep cycle. This is an important reason for getting TV’s and most all electronics out of the bedroom.

Sound machines, especially the newer version that have regular alarms are especially helpful. The alarm can be music that generates at a low volume when the alarm first goes on, and continues to increase in volume until the machine is turned off. There are also newer versions that reflect the time on the ceiling without the dreaded blue led lights, but allows the sleeper to see the time if up in the night or on waking in the morning.

There are wonderful sleep CD’s on the market. Hopefully they will have new IPods sleep tunes available soon. The player can be on a night stand if it is close by, or in the bed if there is no one to disturb. They can be put under the pillow. Probably the best way to use this is trial and error. If nothing else, the relaxing sounds/talking/or music can keep other problems out of your mind.

Sleep Masks

Sleeping masks are another option. If you have a partner that reads at night or children with a nightlight nearby, a mask can help keep the room dark. The material the mask is made of makes a difference. Silk masks are a favorite since the silk feels smoother and cooler next to the skin. Many bath shops have a variety of masks.

  • Spraying pillows and bed linens with lavender also helps in relaxation

Sleep Cycle

  • The optimum time to go to bed is 10:00 p.m. or close to it. That may be impossible due to home responsibilities or work, but try this, if possible, and continue for a week or two until it is routine.

What to do tomorrow?

  • If you are a worrier, try making a list of things that needs to be completed the next day. The list may help eliminate stress over future plans during the night.

What do I do if I wake up?

  • Stay in the bed for at least 15 minutes. If that doesn’t work, try to get up and read for a few minutes or do something enjoyable. Try not to get on the computer due to the lights around the computer.

Other Sleep Conditions

If these do not help you situation, go to the doctor. He may want to run some tests since sleep apnea is a serious condition which calls for a doctor’s diagnosis

Signs of sleep apnea can be:

  • Snoring which can cause the sleeper to wake up frequently.

If you have a bed partner, you know if you snore.

  • You may also hold your breath, if you have sleep apnea which can lead to health problems.
  • If you have sleep apnea you may find yourself irritable, depressed, and awake with a dry mouth.

Addressing sleep problems is important to your physical and mental health.

Here’s wishing you a good night’s rest.


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