Monday, October 4, 2010

Healthy Sleep Tips | National Sleep Foundation - Information on Sleep Health and Safety

Healthy Sleep Tips National Sleep Foundation - Information on Sleep Health and Safety

Friday, September 24, 2010


What do you like to do in your free time?  If you answered, "What free time?" (buzzer going off) that is the wrong answer. 

Seriously, it is so important that you carve out even a few minutes in your day for some "me" time.  Why?  Because if you are so busy taking care of other things and other people and take no time for yourself, you will soon be no good to anyone.  Let's ask it another way, What would you like to do in your free time?  Let's start by talking about ways to make it through the day.

Did you know that many people don't breathe correctly.  Yes, I know, breathing is involuntary, but it can also be voluntary, meaning, you can control it.  Learning how to take a few "breathing" breaks throughout the day can help you get through the day.  The other wonderful thing is that you can do it anytime, anywhere, no matter how busy you are; you just have to remember to do it.  Right now, sitting at your computer reading this, breathe in very deeply through your nose; hold it, then breathe out very slowly through your mouth.  If you are alone or where it doesn't matter, you can make lots of noise doing it, just helps with the whole process if you can hear it, too.  NOW....close your eyes and repeat.  Come on, I just did it as I was typing, so you can do it, too.

If you find that you have trouble getting through the day, your job is stressful, you deal with customers, patients, clients that are demanding, difficult or just plain disagreeable, treat yourself to some "breathing" breaks.  The interesting thing about stress is the more stressed we get, the less time we seem to have and the less effective we are.  See a pattern?  Yes, it's all connected, mind, body, spirit.  Take care of one and it helps the others fall into place.  Neglect one and watch the others suffer. 

Stay tuned for more relaxation techniques; until then, keep breathing. 


Have you ever been plagued with insomnia?  Many people have.  A few hints for those who have trouble sleeping:

  • Make your bedroom a sanctuary
  • Have a cup of herbal tea or warm milk before heading into the bedroom
  • Mentally prepare for going to bed as you wash your face, brush your teeth
  • Complete all your work in another room before going to the bedroom for the night
  • Keep your computer, including your laptop and smart phone (instruct loved ones to call on your land-line if they have an emergency)
  • Exercise several hours before bedtime (not right before)
  • If you cannot sleep, get up out of bed and do something, i.e., read (nothing scary or "self-help" that stirs up emotion) something soothing, knit, do laundry
  • Go back to bed and try again (lying in bed when you can't sleep just causes you to focus on not sleeping)
  • If noise is keeping you awake (neighborhood noise or your apartment has thin walls) invest in a white noise machine

For more information PubMed Health

Healthy Sleep Tips | National Sleep Foundation - Information on Sleep Health and Safety