Posted by Paul Kleinmeulman on 16 July 2008
Sleep Promoting Activity You can Enjoy in the Evening
Most people have a routine they use to get ready for work or school or even a night out on the town. Far fewer people, however, utilize an evening routine that leads to a good night’s sleep. Then, these same people wonder why they are not sleeping at night! This is not to say that your entire evening has to revolve around your sleep habits; however, there are some things you can do that will help to ensure you get a full night of restful sleep every night.
Instead of watching an edge of your seat murder mystery right before turning in, try reading a book or listening to soothing music an hour before bedtime. This will put you in a much better frame of mind to drift off to sleep because your heart rate will not be racing from the stimulation produced from a suspenseful movie or television show. If you’ve already been essentially at rest for 30 minutes or an hour before you actually try to go to sleep, you’re going to have a much better chance of falling asleep and staying asleep.
Another activity you can do in the evening to help you to fall asleep is journaling. Journaling has many therapeutic benefits and by “purging” your mind of all the things you may think about once you lie down, you’ll find that your mind is much better equipped to shut down and allow you to sleep. Whether you write a few paragraphs or a few pages, you’ll be amazed at how much clearer your mind will be once you commit those swirling thoughts to paper.
Meditation is another activity you can practice in the evening to prepare your mind and body for a restful sleep. Even if you just take 15 minutes to sit quietly and clear your mind, you’ll have a head start and you’ll notice the difference. It may be hard to get into the habit at first, but once you realize the tremendous benefit of preparing your mind and body for sleep, you will soon begin to eagerly set aside that time for yourself.
You may have some other ideas of sleep promoting activities you can do in the evenings. The most important thing is that whatever activity you choose should be stress free and relaxing. It should be something that you look forward to. Even a relaxing bath instead of a quick shower can make a tremendous amount of difference. Binaural Beats audios can also be a tremendous relief for those who have trouble “shutting down” at night and can help promote a restful night’s sleep.
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All the best,
Sincerely,
Paul Kleinmeulman
Australia
Posted by Paul Kleinmeulman on 16 June 2008
No one can function very well for very long without a good night’s sleep. Sure, you may drag yourself to work or otherwise fulfill your daily obligations, but your mind and body will suffer in the long run. While there are certainly positive activities you can incorporate into your evening routine in order to promote a good night’s sleep, it’s just as important to know what to avoid so that you’re not unconsciously sabotaging your sleep.
How ironic is it that many of the same people that take sleep aids to help them sleep spend the evening consuming stimulants such as caffeine and nicotine? Instead of just saying, “I can’t sleep,” and taking sleep aids, many of which may leave you feeling groggy the morning after, take an inventory of what you are consuming in the few hours before sleep. It may be that you can eliminate the need for sleep aids altogether by limiting your intake of certain chemicals, some of which may be impeding your sleep.
Chemicals, of course, aren’t the only thing that can impede the sleep patterns of individuals. One of the problems is that we simply don’t prepare our minds and bodies for sleep in the hours leading up to bedtime. We stay busy until it’s time to fall into bed and then we wonder why we can’t sleep. It’s important that we end our “busy” time well before it is time to go to sleep so that our minds and our bodies have a chance to wind down and relax before we attempt to sleep.
For example, if you typically go to bed at 11 pm every night, chances are that your friends and family are aware of your habits and know not to bother you after 11 pm. While that’s a start, it would be even more helpful to turn that time back an hour or at least 30 minutes so that you have that needed “wind-down” time to yourself. It’s not exactly conducive to sleep if friends and family are still approaching you with problems to solve or even a shoulder to cry on 30 minutes before bedtime; however, by taking that extra time for yourself, you can avoid getting worked up, excited, or worried about something right before you go to sleep.
Many people lay their work clothes out the night before to ensure a smooth morning before they go to work; however, far fewer people “lay their evening out” to ensure a good night’s sleep. Begin now to plan your evenings with a good night’s sleep in mind. You’ll be surprised at how much better you feel and how much more productive you will be the following day. If you find yourself having trouble “winding down” after a stressful day, try binaural beats audios, which are designed to help promote a full and restful night’s sleep by lowering the frequency of your brain waves and help you to “unwind your mind.”
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All the best,
Sincerely,
Paul Kleinmeulman
Australia
Posted by Paul Kleinmeulman on 21 May 2008
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NSW, Australia
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All the best,
Sincerely,
Paul Kleinmeulman
Australia.
Posted by Paul Kleinmeulman on 30 April 2008
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All the best,
Sincerely,
Paul Kleinmeulman
Australia
Posted by Paul Kleinmeulman on 05 March 2008
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