Turn off the Mental Chatter and Get a Good Night's Sleep

Do you find yourself lying in bed, mulling over the day's events, rehearsing your plans for tomorrow, getting worked up about things that you wish you had or hadn't done, or a rude comment someone carelessly threw your way?

Whether you have trouble falling asleep, or wake up in wee hours of the morning and can't go back to sleep, loss of sleep can become a frustrating cycle. Perhaps you have trouble sleeping at night, but finally fall into a dead sleep-a half hour before your alarm goes off.

So you hit the snooze 4-5 times before flying out of bed and rushing out the door. Maybe you've tried sleep aid medications, but they come with their own set of problems. They either stop working, or you become dependent on them, or they make it difficult to get up in the morning.

What if you fall asleep every night and stay asleep for your natural sleep cycle (about eight hours)? Well, let's see...you'll most likely be more productive at work, probably be in a better mood, you'll feel more like sticking to your exercise routine (which will help you sleep better), and you will have the energy to plan and prepare healthy meals.

All of this will contribute to a healthy sleep schedule and lifestyle. There are some basic things you can do to promote a healthy sleep schedule.

• Avoid caffeine in the afternoon and evening
• Limit alcohol
• Try to eat your main meal at least three hours before bedtime
• About one hour before bedtime, turn down the lights and turn off the TV
• Play some soft music, ocean waves, or other ambient sounds
• Avoid anxiety producing conversations-save them for another time
• Develop a regular bedtime routine of brushing your teeth, having a shower or bath or facial, put on pajamas, have a light snack, read a magazine or novel
• Write down three things you accomplished, learned, or were grateful for
• Write down the three most important things you want to accomplish tomorrow
• Try to go to bed and wake up at the same time every day

All of these activities will give your brain the message that it is time to wind down and go to sleep. After you climb into bed, use a guided imagery to keep your mind focused and unable to follow the freight train of thoughts that keep you awake at night, trying to solve the world's problems from your bed.

A guided imagery for sleep can be as simple as counting your breaths, then doing a progressive muscle relaxation sequence. Start by breathing in slowly and deeply for a count of four, holding for a count of four, releasing the breath slowly for a count of six or eight, holding for a count of two, and repeating a few times. If your mind tries to grab thoughts and follow them, just release the thoughts with your breath.

Next, concentrate on your face. Notice if it is tense. Are your eyebrows furrowed, or your jaw clenched? Now, before you try to relax those muscles, try tightening them as much as you can and hold for a few seconds. Then let the muscles completely relax. With each breath, notice the muscles relaxing more and more.

Pay attention to your neck and shoulders. How do they feel?  There might be a lot of tension there. Go ahead and roll your head from side to side. Move your shoulders. Move your shoulders forward, then back. And now, taking a deep breath in, tighten your shoulders and neck and much as possible. Hold for a few seconds, and release. Release the muscles as you release the breath. Notice the tension draining out of your neck and shoulders.

Continue this process with your chest, back, tummy, butt, thighs, calves, and feet, if you are still awake. If you finish, just continue breathing, and as you breathe in, say to yourself slowly, "my entire body is...." and as your breathe out, say, "limp, and heavy, and warm." Or you can go back over each body section instead of your entire body. Imagine your body sinking deeper and deeper into the mattress. If you awake in the night, just repeat the sequence.