1. Can't Get Comfortable: Try to create a sort of nest of pillows or find a body pillow that works for you, sleep on your left side.
2. Frequent Urination: Limit the amount you drink before bed and make sure you completely empty your bladder before laying down!
3. Heartburn/Indigestion: Avoid foods that trigger it, eat smaller meals more frequently, chew-chew-chew, don't eat a couple hours before bed, elevate your head when it is bothering you, talk to your doctor about it.
4. Insomnia: Don't just lay in your bed counting sheep to 1000- only lay there for up to 30 minutes, go do something calming and then try again, don't stress or worry about it- relax!, think about your bedtime routine each night.
5. Leg Cramps: Stretch throughout the day, try to slowly move your legs when you wake up and don't do a big stretch right away, exercise/walk daily, lie on your left side to increase circulation, Drink Water!, relax, tell your doctor.
6. Snoring: Try a product like Silent Snooz it may just work for you, sleep on your side, keep weight gain to the recommended amount.
7. Vivid Dreams: Share them, laugh at them.
Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Saturday, August 15, 2009
Saturday, July 4, 2009
Sunday Sleep Dilemma: Stress and Sleep
Q: How much does stress effect our sleep?
A: According to the National Sleep Foundation not all insomnia is due to stress but it is highly probable. "Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal which can upset the balance between sleep and wakefulness." So, the solution is easy right? You remove the stress and you remove the insomnia. This is true- but is it that easy? Can you remove the stress?
Some tips on resetting your sleep from the National Sleep Foundation:
1. Set your bedtime and waketime according to the number of hours you are currently sleeping. If you are sleeping six hours for example go to sleep at 12am and wake up at 6am. Then, gradually increase the amount of time you sleep by 15 minutes or so every few days.
2. Take some time for yourself and relax before bedtime. Your brain actually needs this cool down period before going to sleep- NSF suggests beginning this process 2 HOURS before you plan on going to sleep. I am certain this is atypical for most parents- but give it a try! We are better parents when we are well-rested. Stop phone calls, email, work... and an hour before bed stop TV. Ideas for filling this time: bath, reading, playing a game with your husband, listening to music...
3. Only use your bedroom for pleasant activities. You don't want to feel anxious or tense when you go to bed.
Some tips on reducing stress:
-Avoid or limit caffeine- it can actually enhance stress levels and effect your quality of sleep.
-Journal
-Take a bath and read a book
-Exercise- but not too close to bedtime
-Sex- known to be a tension reliever
-Music
-Take a mid-day nap (check out Nap 26 next Monday)
-Get a hug, give a hug
-Daydream- better yet daydream in a hammock
-Take up a hobby to help you unwind in the evenings: drawing, painting, writing, playing music. singing, gardening,...
-Laugh!!
-Take a walk
-Eat a balanced diet, limit caffeine and alcohol
-Play a game
You need sleep to function well. Take the time to let go of stress, take some time for yourself, and do what you need to do to get adequate sleep. Most of the things that cause you stress and cause you to busy yourself can wait until tomorrow.
A: According to the National Sleep Foundation not all insomnia is due to stress but it is highly probable. "Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal which can upset the balance between sleep and wakefulness." So, the solution is easy right? You remove the stress and you remove the insomnia. This is true- but is it that easy? Can you remove the stress?
Some tips on resetting your sleep from the National Sleep Foundation:
1. Set your bedtime and waketime according to the number of hours you are currently sleeping. If you are sleeping six hours for example go to sleep at 12am and wake up at 6am. Then, gradually increase the amount of time you sleep by 15 minutes or so every few days.
2. Take some time for yourself and relax before bedtime. Your brain actually needs this cool down period before going to sleep- NSF suggests beginning this process 2 HOURS before you plan on going to sleep. I am certain this is atypical for most parents- but give it a try! We are better parents when we are well-rested. Stop phone calls, email, work... and an hour before bed stop TV. Ideas for filling this time: bath, reading, playing a game with your husband, listening to music...
3. Only use your bedroom for pleasant activities. You don't want to feel anxious or tense when you go to bed.
Some tips on reducing stress:
-Avoid or limit caffeine- it can actually enhance stress levels and effect your quality of sleep.
-Journal
-Take a bath and read a book
-Exercise- but not too close to bedtime
-Sex- known to be a tension reliever
-Music
-Take a mid-day nap (check out Nap 26 next Monday)
-Get a hug, give a hug
-Daydream- better yet daydream in a hammock
-Take up a hobby to help you unwind in the evenings: drawing, painting, writing, playing music. singing, gardening,...
-Laugh!!
-Take a walk
-Eat a balanced diet, limit caffeine and alcohol
-Play a game
You need sleep to function well. Take the time to let go of stress, take some time for yourself, and do what you need to do to get adequate sleep. Most of the things that cause you stress and cause you to busy yourself can wait until tomorrow.
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