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J*B
02-25-2008, 11:50 PM
1. Invest in the basics. A supportive mattress and pillows are key for comfort and long-term health.
Note: If you sleep on your side, choose a firm pillow; if you sleep on your back, opt for a medium one; stomach sleepers, go for super-soft.

2. Time Matters. Set your internal clock by going to sleep and waking up at about the same time every day (including weekends).

3. Plan ahead. Set yourself up with everything you need before going to bed: extra blankets, a glass of water, an eye mask.

4. Avoid napping. Although it's hard to resist, a quick catnap on the couch may throw your sleep pattern out of whack. If you feel tired, try going to bed early instead of napping.

5. Tidy up. A clean room creates a sense of calm and comfort. Get in the routine of making the bed when you wake up it feels so much better to get into a neat bed at night.

6. Move it. Set aside at least 30 minutes a day to get your heart rate up. It helps increase the time you spend in a deep-sleep stage, and cuts the time it takes to drift off to dreamland.
Note: Vigorous exercise before bedtime may have the reverse effect so avoid exercising three hours before bed.

7. Breathe deeply. Once in bed, take 10 full, slow breaths to help get oxygen into your bloodstream and calm your heart rate.

8. Sit and soak. Before bed, take a bubble bath to soothe muscles and wash away the day (or try Epsom salts). Light some scented candles for a relaxing, spa atmosphere. If you don't have a bathtub, take a long, hot shower it can feel just as therapeutic.

9. Dab it on. Put a small amount of lavender essential oil (suitable for putting on skin) on pulse points such as temples and wrists to calm your nerves.

10. Slow down. Spend the hour before you plan on going to bed doing relaxing activities like reading or listening to music in a dimly lit room. Avoid television since it can over-stimulate your senses and keep you awake.

kitca
02-26-2008, 12:19 AM
i am certainly having a hard time falling and staying asleep lately. what do you think of melatonin? ive been taking it, and it helps, but only if i dont take it too often.

JerDawg
02-26-2008, 11:56 AM
ive taken melatonin for 2yrs now...it works well for me

Babzz
02-26-2008, 12:45 PM
I have taken melatonin too..
It works well but i did found i felt groggy in the morning. Better to try half a tab at first in case you react the same way.
I still have lots here if anyone wants to try it. I do not take it anymore.

J*B
02-26-2008, 03:15 PM
Some wait too late in the evening to take it, hence the "groggy in the morning" thing.
Good idea though to try half a tab at first to see how it affects you.
I have a friend that takes it a few times a month and it definitely helps them get some decent rest.
There are other natural sleep aids too that work quite well, they can be found pretty much anywhere that carries herbs and natural remedies.

Sweet Little Sister
02-27-2008, 11:42 AM
borrow my kids for a week..you'll drop like a log at the end of the day.

SusyQ
02-27-2008, 12:16 PM
/ubbthreads/images/%%GRAEMLIN_URL%%/lol.gif true enough.

adigirl
02-27-2008, 01:46 PM
Sleep hygiene is when you read with the light on for 20 minutes, turn off the light for 20 minutes and try to fall asleep. If you are still awake after the 20 minutes, turn back on the light and read again. Keep this up until you fall asleep. It takes a long time to work (weeks). But it does fix the problem eventually.

I know I know! It sounds stupid. It works though.

kitca
02-28-2008, 08:45 PM
hmmmm, ive never heard of that adigirl. how did you hear about it? i may have to look into that. when i take the melatonin im ok, but if i take it every nite it doesnt work so well for some reason, so i take it every 3 nite. that leaves 2 nites to force myself to try to fall asleep, hour after hour... ... ...

plumcoulee
02-28-2008, 08:48 PM
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: adigirl</div><div class="ubbcode-body">Sleep hygiene is when you read with the light on for 20 minutes, turn off the light for 20 minutes and try to fall asleep. If you are still awake after the 20 minutes, turn back on the light and read again. Keep this up until you fall asleep. It takes a long time to work (weeks). But it does fix the problem eventually.

I know I know! It sounds stupid. It works though. </div></div>



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Chaotic Chick
02-29-2008, 12:03 AM
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: adigirl</div><div class="ubbcode-body">Sleep hygiene is when you read with the light on for 20 minutes, turn off the light for 20 minutes and try to fall asleep. If you are still awake after the 20 minutes, turn back on the light and read again. Keep this up until you fall asleep. It takes a long time to work (weeks). But it does fix the problem eventually.

I know I know! It sounds stupid. It works though. </div></div>

I tried that about 7 years ago when I started working a day shift and it worked wonders. I did it for a few weeks, and it got me into a routine.

plumcoulee
02-29-2008, 01:46 AM
and dont stay on the computer too long!