Awake in the Middle of the Night

If you awaken in the middle of the night and have difficulty returning to sleep, instead of worrying about how tired you’ll feel in the morning, try this more effective technique. Make relaxation your only goal, not sleep. Total relaxation can rejuvenate your body and calm your mind. Use visualization, progressive muscle relaxation, deep breathing or meditation or a combination of all. You will feel so much more rested than lying there stressing about how little sleep you are getting. What has worked for you?

Sleep Well Tonight

We all awaken several times during the night, but some of us aren’t even aware because we drift right back to sleep. But there are some who have difficulty getting back to sleep. Turn the clock away from your bed so you are not tempted to keep checking the time. Not only does this induce more anxiety about not being able to sleep, but it sends a signal to your brain to wake up. Better yet, keep it covered all the time to eliminate the glow of light that has been shown to alter the cycles of some light sleepers. What is your night-time sleep secret for better sleep?

Sleep-inducing Ear Rubbing

If you’re lying in bed attempting to drift off to dream land after a very hectic, harried day, you may want to try this technique. The ears have reflexology points, like feet that correspond to body parts. Rubbing your ears can be very calming, relaxing and help you to sleep. Using your thumb and index fingers, gently rub your ears for 1-2 minutes from top to bottom. Bonus: add some deep belly breathing. See you in the morning…

Sleepless Nights

While we all have those nights when something disturbs our normal sleep pattern, some have frequent difficulty sleeping. And if they are light sleepers, every noise arouses them when they do drift off. If you have a loved one who suffers nightly, you may want to buy this holiday gift: Brookstone’s Tranquil Moments Sleep Sound Therapy System. Not a typical white noise machine, it’s based on over 20 years of scientific research to help you achieve deeper states of sleep. Although it’s not cheap at $129.95, the reviews are almost all 5 stars and the technology is quite convincing.

Sleep with Bubbles

If you are already stressing about sleeping tonight, think bubbles. If you can’t fall asleep or awaken during the night and can’t get back to sleep, try this. Close your eyes and slowly deep breathe, but also visualize that you are blowing big bubbles. You know the bottle of bubbles that you buy for little kids? Visualize on each exhale that you are blowing a really big bubble… the kind everyone wants to pop. Slowly continue to blow these bubbles and you will drift off to sleep.

Sleep Routine

Difficulty falling asleep or staying asleep through the night is a common concern for so many people. One of the most helpful techniques to assist in better quality sleep is to have a specific bedtime routine that you begin about an hour before you want to fall asleep. Routines are designed to help you relax and prepare both your mind and body for sleep. Each person should choose something that fits their style, whether it’s a warm bath, listening to soothing music, reading something inspirational or meditating. Do you have a routine?

Improving Your Health

If you could have one thing improved in your overall health, what would you choose? Many are battling poor sleep, eating on the run causing less than desirable nutrition, stubborn weight problems, headaches, stressful schedules, etc. Just as it is too difficult too unclutter your entire house in one day, trying to “fix” your health all at once is overwhelming. What would you choose first?

Aromatherapy for Sleep

The scent of jasmine to promote sleep rather than using a pharmaceutical sounds like a healthier option. A report published in the Journal of Biological Chemistry (online) by german researchers at the University in Düsseldorf found that this fragrance is as strong as commonly prescribed barbiturates like valium. Taking a bath before bed with jasmine-scented oil or having a diffuser with jasmine essential oil in your bedroom may be worth a try. What do you think?

Darkness in the Evening

If you like to lie in bed and watch TV before falling asleep, be aware that this habit can affect your sleep quality. Keeping your bedroom dark before sleep assists with melatonin production that regulates sleep/wake cycles. Dim the lights an hour before and turn off all electronics. If you like to read before bed, use a book light that is bright enough to read but doesn’t light up a room. What do you do to prepare for bed?

Insomnia and Melatonin

Most adults experience insomnia or at least some difficulty sleeping at one time or another. For some, it is a nightly frustration. Melatonin is a hormone that helps control your sleep wake cycles and light affects how much your body produces. It is also found in some foods. So try these steps: dim the lights at least one hour before bed and snack on walnuts and dried cherries. According to University of Texas sleep scientist, Russel J. Reiter, PhD, these snacks are a good source of melatonin. But remember to measure out a snack-size amount first.