Improve Sleep, Make it Relaxing & Restful - Overcome Fibromyalgia & Chronic Fatigue, Even Lose Weight
Imagine losing weight by just sleeping. Imagine getting out of bed and feeling great! Imagine overcoming fibromyalgia and other disorders. A 'good night' affects body functioning in so many ways. So, if you have trouble in this area:
- Setting a regular bedtime when possible.
- Avoid caffeine, nicotine and alcohol for at least four hours before you go to bed.
- Exercise early. If you exercise, do it before dinner, not after.
- Limit naps to less than an hour before mid-afternoon.
- Manage stress -- leave problems at the bedroom door when you can.
- Grab a snack. Try a light, healthy snack before bedtime. (It is believed that some chemicals found in milk, like calcium and magnesium, naturally induce sleep.)
- Take a bath. Start warm to relax then let the temperature drop. When your body gets ready, your body temperature naturally drops; so, this might help you bedtime biochemistry along.
- Relax before going to bed, do not pay bills, read the paper, or watch TV in bed.
- Make the room dark - a cool, dark environment is best.
Hint: Don’t Toss & Turn. After 15-20 minutes get up and do something boring for 15 minutes, then try again.
When trying the “Don’t Toss & Turn” suggestion, be careful. Get up, but don’t do anything too enjoyable like watching TV or reading, so bad habits don’t start. Again, do something 'boring' to put yourself back to sleep. Ironing always works for me – get a motion sensitive iron that shuts off automatically (after a few minutes of no movement), then you can feel safe going back to bed when the repetitive movements dulls your brain and lulls you back to sleep.
Also, a note pad and pencil beside the bed allows you to easily jot down 3 A.M. thoughts that can interrupt and keep your brain awake. Jot it down without even turning on the lights. Many people in high paced or problem-solving positions complain of waking in the middle of the night. Some stay awake until it’s time to turn off the alarm clock. It appears that as soon as they have had one cycle of sleep, their minds’ try to start problem solving again for the next day.
Often, if they jot a quick thought down on paper, they can then return to a more restful night’s sleep, rather than subconsciously trying to remember the thought through sleep. Some good advice -- leave the light “off!” This assures that the “quick note” stays just that and doesn’t becoming “working” through the night.
Also, check out
by clicking on this link. It not only demonstrates the body positions found to slow down in the evening, but there is also a
for added energy in the morning. Both may actually help you sleep better. If you get started with a boost of energy, early in the day, you will probably be more tired at the end of the day.
Look for ‘NATURAL SLEEP’ Inducement audio products – they are another way to encourage sleep naturally.
HEALTH SOLUTIONS – Sleep DVD might be worth exploring, too.
SOFT MUSIC or NATURE SOUNDS can help to drowned out other more distracting sounds and lull you to sleep to the sound of ocean waves, rain, wind, and More . . .
Read about the mood foods that are naturally calming foods (mentioned in the dietary supplements section of this site on the
Power Foods List).
Learn about natural supplements like CALM that aid calmness and induce sleep naturally. It is 615 mg of Magnesium Citrate. I believe it helps regularity and improves sleep – but ask your doctor. I am still researching it, but have tried it several times and did achieve a much better night’s sleep, unlike melatonin that gave me crazy dreams.
Consider, if chronic fatigue (or fibromyalgia) is a result of not sleeping well enough, could this help reduce or alleviate symptoms? Watch for side affects or dependency. Take the lowest dose. Research long-term affects – use common sense! Purchase from a source you can trust. Various Products with CALM in the name are supplied through most vitamin distributors
, but they are not the brand that I tried. I have not found a supplier on the Internet, yet, that supplies the brand of my choice. I'll let ya know, when I do, so check back often.
Also, remember, that rest is a form of stress management and vice versa, so, read information and articles on COPING WITH STRESS. There are stress management tips to reduce stress and to help you cope with anxiety and depression that will help improve rest and sleep. Anxiety, stress and depression are all just a part of life, but don’t let them control you or affect your sleep.
Take steps to reduce stress. Click Here for a great reminder list:
Steps to reduce overstress!
Spiritual inspirations, meditations, and creative sensory imaging are available, too. They are considered the most safe methods for producing more peaceful sleep. Check the sections of this website devoted to inspirational prayer and sensory imaging including energy clearing.
Remember, if you are having trouble with stiff muscles or joints, resting in a rocking chair really does help to keep muscles and joints from becoming painfully stiff and sore while resting. Movement can actually be a form of rest when it comes to stressful stagnation, so move frequently – get up out of that chair and go to the copier more often vs. saving it all up for one trip, volunteer to sell bingo cards while at the club vs. sitting for hours and playing without moving, or get up and look out the window for a moment while reading that book. These are all tricks to get rest, without getting stove up.
Most importantly, seek the counseling of a health care professional if lack of sleep, stress, anxiety or depression becomes overwhelming. Sometimes underlying illness, hormones or chemical imbalances and changes in the brain can be at the source and effective treatment is available.
This and all contents of the MoreForYourHealth.com site is designed for educational and inspirational purposes only. The information provided through this site should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.