Tricks to Get Better Sleep

Our mind is often the best resource we have for creating and solving problems. This is certainly the case when it comes to insomnia. Those who have problems sleeping know far too well the way anxiety about not sleeping perpetuates the problem. You cannot sleep; you toss and turn; worrying about having to be up by a certain time the next morning exacerbates the situation and you toss and turn even more.

There is, however, something you can do to turn the situation around.You can trick the mind to get better sleep. The mind, after all, can be tricked into compliance, especially if you work at re-programming what it understands to be a time for wakefulness and a time for sleep. Here are a few suggestions you might find helpful to trick the mind into compliance with a sleeping schedule.

a) Maintain good Sleep Hygiene or setting a regular schedule and routine for sleep. Getting habituated to a set routine at bedtime works well because it programs the mind and body to a set of expectations: the same time every night, in the same bed with the same routines. Nothing convinces the mind more of your seriousness and expectation than repetitive action. You might experience sleeplessness for the first night or two, but if you persist with the routine schedule, chances are within a week, you will have little difficulty falling asleep. According to a report in the Boston Globe, a study of insomniacs found that those who had set and regulated their waking and sleeping times, who avoided naps during the day and used their bedrooms only for sleep, were able to reduce their sleepless period ( after retiring to bed) by 54%. This percentage is significant considering that a control group using relaxation therapy experienced only a 16% reduction while a placebo group had only a 12% reduction. Maintaining good sleep hygiene is one way of tricking the mind to get better sleep.

b) Lower the temperature of the bedroom before sleep. Cool temperatures make for better sleep because they can trick the body into lowering its temperature, a prerequisite for deep sleep. The bodys temperature is triggered by an internal clock. Although the average body temperature for humans is about 97 degrees F, it fluctuates in a regular pattern on a daily basis. Body temperature hits its low (about 88 degrees F) between 3 a.m. and 6 a.m., then climbs steadily through the morning before dipping again at around 3 oclock in the afternoon.

c) Wearing socks and mittens to bed can also trick mind and body into better sleep. Socks and mittens widen blood vessels in hands and feet, a necessary step to inducing sleep, according to a Swiss study. In this study, researchers found that as the body prepares for sleep, the blood vessels in hands and feet dilate. This dilation precipitates the cooling of the blood as it flows through the open channels near the surface of the skin; when body temperatures fall, sleep automatically follows.

d) Do not go to bed hungry. Hunger will keep you alert and tense. A bedtime snack that contains amino acid tryptophan is best. The body converts tryptophan to sleep-inducing chemicals. Having a small, lean slice of turkey (rich in this amino acid) with a piece of toast is best. Another alternative is one oatmeal cookie with a glass of milk (also rich in tryptophan).

e) If stomach problems like heartburn or acid reflux prevent you from getting a good nights rest, consider sleeping on your left side. Studies show that patients who sleep on their left sides are less likely to suffer from acid reflux. According to Dr. Anthony A. Star-poli, a New York City gastroenterologist and assistant professor of medicine at New York Medical College, when you sleep on your right side, your stomach is higher than the esophagus, allowing food and stomach acid to slide up your throat. However, when you sleep on your left side, you turn the situation around and stomach acid slides down.

f) Focusing on staying awake rather than trying to fall asleep can do the trick as well. In what is known as paradoxical intention, the mind that focuses on being awake will sooner relax than the mind that is struggling to fall asleep. If you arent asleep 30 minutes after you retire to bed, get up and read a bookpreferably one that you know is dull and tedious. Research shows that the longer you lie awake in bed, the less likely you will have a night of uninterrupted sleep. Far better it is to get up, do something else until you feel sleepy.

g) Getting at least 1-2 hours of sunlight each day is another trick to get better sleep. Research suggests that getting enough sunlight keeps our biological clock on track. Out master body clock is a tiny cluster of cells that lies deep within the brain in an area called the hypothalamus. This area controls basic functions such as food intake and body temperature. This cluster of nerve cells is influenced by light which regulates the secretion of melatonin, a hormone that controls the circadian rhythm of our body (when we sleep and when we stay alert). During the day, sunlight slows the production of melatonin (which is a reason why we feel so alert during the day); at night, the production of this hormone increases, allowing us to feel relaxed and drowsy. Getting 2 hours of sunlight during the day will ensure that the natural wake and sleep cycles of the body are maintained.

If you still have difficulty falling and staying asleep, make sure you see a physician because insomnia can be triggered by physiological conditions such as sleep apnea, menopause or depression. Some drugs that can disturb sleep include antidepressants, beta-blockers, diuretics and painkillers.

Resources:
\r The Body Clock Guide to Better Health by Michael Smolensky Ph.D and Lynne Lamberg \r
No More Sleepless Nights by Dr. Peter Hauri

A runner for 27 years, retired schoolteacher and writer, Mary is helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can visit her at http://www.GreatBodyat50.com\r Check out http://thesleepcure.com

Tips and Tricks on Sleeping Restfully
If you are one of the millions of people who have trouble sleeping, here are a few tips and tricks on sleeping soundly. Losi...

I Want Sleep
Do you often find yourself craving sleep because, well perhaps you are not getting enough these days? Yet when you lie down t...

Yoga Tips and Tricks - Swami Ramdev Baba Yoga Tips and Tricks
Yoga is very beneficial for your whole body if it is done properly and regularly. Every one has the busy schedule in this fas...

Sleep Disorder Centers
Sleep plays a vital role in maintaining the physical, mental, and emotional health of individuals. Recent studies reveal that...

Waking Up To The Importance Of Sleep
A good nights sleep is vital to our health and well-being. Studies have shown that sleep deprivation strongly impairs your bo...

Central Sleep Apnea Treatments and Medication Explained
If you have central sleep apnea you are one of the rare people with this type of sleep apnea. Central sleep apnea occurs due...

How A Shift Worker Freedom From Insomnia?
Shift workers perform vital tasks whether their work is in hospitals, in the emergency service, the police force, or in trave...

3 Little Known Tips for Helping with Sleep Apnea Research
This may come as a surprise to you, but sleep apnea is more common than you think. Yes, while it might seem like you are the...

Snoring and Sleep Apnea
Sleep apnea or apnoea is a sleep disorder when a person has pauses in breathing while he or she sleeps. These pauses called a...

How To Treat Insomnia
Sleeping well is part of balanced life. You need to sleep well to have the energy to work, to raise children, to be fulfilled...

Snoring & Sleep Apnea Help?
Sleep apnea is when someone involuntarily does not breath during sleep. It can be either central or obstructive. Central apn...

The Link Between Impotence and Sleep Apnea
Many people suffer from sleep apnea, which is a condition in which a person stops breathing for ten seconds or more several t...

Treating Sleep Deprivation with CPAP
Sleep deprivation is an all too common affliction millions of people around the world suffer from some kind of sleep disorde...

Better Sleep Pillow - The Solution For Sleep Disorders
Sleep disorders are more common than one may think. There are many people in the United States who suffer from one of this pr...

Frequently Asked Questions (FAQS) About Sleep Apnea
When someone learns they may or do have sleep apnea many questions arise. Getting clear and concise answers to your question...

Lack of Sleep
In order to find out if you are suffering from a lack of sleep you should answer these three questions:Are you always staring...

Sleep Apnea and Snoring
Sleep apnea is a disorder in which breathing stops temporarily. It is then resumed after a snorting sound. Apnea is usually a...

Why Too Much Sleep Can be a Form of Insomnia (yes really!)
Have you ever had the experience of sleeping for over eight hours and feeling tired and lethargic the next day? In fact its j...

Sleep Apnea Testing
Apnea is derived from a Greek word and means cessation of breath. Sleep Apnea is the obstruction of the air passage preventin...

Sleep Disorders
Eight hours of sleep per night is recommended by physicians to ensure proper mental and physical health. Most people do not g...