Sleep = Attitude + Habits
Right Attitude
Your attitude can help you to get to sleep and overcome your insomnia. Change your attitude and transform your sleepiness into quality sound sleep.
You seem to have forgotten that you used to be able to get to sleep, that there were times in your life when you were sleepy and could sleep long and deep. Sleep seems automatic until something goes wrong. By now you are wondering if things will ever change? If this is you then you have changed your attitude for the worse!
I have designed this program to change your attitude to your problem sleeping. Let me rebuild your confidence and relax you into a positive state of mind ready to change your ideas about your own ability to get to sleep and to overcome your insomnia and to sleep better.
Right Habits
Having studied sleep for most of my adult life I have come to understand the physiology and behaviours of sleep and insomnia.
A number of criteria need to be met in order for you to sleep better – good sleepers always maintain these habits. These behaviours and habits are outlined in the package.
The habits of good sleepers include attention to diet, alcohol and drug use, bedding, room temperature, light intensity, relaxation time etc.
Sounds too hard? Not at all. The programme presents a list of changes for you to start making. A change in any one of these habits will help you sleep better. A change in all will be a huge help.
Sleep = Attitude + Habits
The 10 Habits of Good Sleepers
These may seem like a lot of changes but you will find that just making one or two can start to make a real difference to quality of your sleep especially when used with the audio component of the program.
Alcohol
· Avoid alcohol at night.
· Although alcohol can act to make you sleepy it also affects breathing while asleep resulting in snoring and sleep apnoea so can disrupt your sleep. Alcohol creates sleep disorders.
· Hot milk can have benefits but it can also make you feel ill.
· Try herbal tea instead.
Get up at the same time each morning
· The morning sun keeps your body clock stable.
· In order to keep all of the biological cycles in your body synchronized and stable you need to be exposed to bright sunlight each morning at the same time.
· Sleeping in means that you disrupt your body’s clock and can make it harder to fall asleep in the next sleep period.
Late night snacks
· Don’t eat late at night as indigestion will disturb your your ability to get to sleep.
· Make sure you never go to bed on a full stomach.
· Leave at least 2 hours for digestion before you go to bed.
Exercise
· Take some exercise each day, you will quickly notice the benefits.
· Get off the bus a stop or two earlier from your usual stop and walk the distance.
· Try to get at least 20 minutes of exercise per day.
· Do not exercise too close to bedtime.
· Late afternoon or after work is a good time.
Take time to relax BEFORE bedtime
· Make it a routine to sit quietly prior to going to your bedroom.
· Turn off the TV and read for a short time to relax your mind.
· Don’t take the worries with you to bed.
· Make bed a place where only pleasant events occur.
Caffeine
· Avoid coffee, tea, chocolate and cola after midday.
· There is evidence that any caffeine will create problem sleeping.
Avoid naps
· Napping during the day can make it hard to get to sleep.
· Napping reduces your body’s need for sleep at night.
· Get into the habit of keeping regular sleep and wake times.
· Remember, whatever time you get to sleep at night ALWAYS get up at the same time.
Bed is for sleep only
· Don’t use your bed for watching T.V., reading, eating or having arguments.
· Relearn that bed is for sleep.
Go to bed only when sleepy
· Being in bed awake teaches you to stay awake in bed.
· Learn to understand the difference between feeling tired and feeling sleepy. Often people confuse feeling tired with feeling sleepy. Feeling tired can occur as a result of physical exertion and usually does not result in sleep. Usually if you sit for a while you will recover your energy. If you are feeling sleepy it means that you will fall asleep quickly. You will know you are feeling sleepy because there will be an irresistible need to fall asleep once you sit and relax.
· If you can’t get to sleep after 20 minutes, get up and wait until you are sleepy.
Bedding
· Avoid doonas in warm months as these give too much insulation at night and you can overheat and wake up.
· Men and women have different needs for insulation at night.
· Women usually need more insulation. Men need less.
· Try layering with a couple of woollen or cotton blankets.
Problem sleeping may soon be over.......read on.
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