We also may not sleep as well as we did when we were younger and there are a variety of reasons for this …
❏ You may have a health condition making it difficult to sleep. For example, severe arthritis, chronic pain, or sleep apnoea. Visit your doctor or, even better, find a herbalist or homeopath who can help you through herbal or homeopathic remedies and diet.
❏ Limit your caffeine and alcohol intake. Don’t drink coffee later than the early afternoon and avoid excess alcohol which is a stimulant, not a relaxant. It may put you to sleep but you will not stay asleep.
❏ Create a sleep schedule. Promote your body rhythms by having a regular bed-time and a wake-up time.
❏ If you have trouble sleeping at night, taking a nap may aggravate your insomnia. But better to have a nap than fall asleep at some inappropriate moment … in the car for example.
❏ Start a Gratitude book and before you switch off your light, write 10 things that happened during the day for which you are grateful … and it doesn’t matter how small or insignificant they may seem. Gratitude is never wasted …
❏ Keep a journal. Writing in a journal regularly will help you work through any daily irritations or perceived problems you may have, instead of taking them to bed with you.
❏ Do NOT exercise within four hors of your bed-time. Much too stimulating.
❏ Meditate or practice some relaxation exercises. Learn how to use progressive muscle relaxation before bed, or even as you lie in bed.
❏ Get rid of the clock. It will make you anxious because you feel time pressure.
❏ Bed is for sleep and sex. It is not for eating or watching TV and using it for activities such as these will confuse you brain.
❏ And if you really cannot sleep, get out of bed, read something incredibly boring, and go back to bed when you start to feel drowsy. Don’t lie awake in bed … you will start to feel stress because you can’t sleep and anxiety caused by worrying about how tired you will be tomorrow …