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Sleep Better
Deepak
Chopra discusses the age-reversing, health-enhancing benefits of
restful sleep (and how to get some)! in his book:
Grow
Younger, Live Longer :10 Steps to Reverse Aging
Restful sleep provides the
foundation for your mental and physical well-being. Millions of
people suffer with some form of insomnia, resulting in fatigue,
lack of mental alertness, and weakened physical and mental health.
It also contributes to both minor and major injury accidents. By
changing your sleep habits, you will avoid the entropy that comes
with fatigue and enliven the creativity, vitality, and
age-reversing benefits that come with restful sleep
Preparing for Restful Sleep
Aim for a nightly six to eight hours of sound slumber without the
aid of medication. Hours of sleep before midnight are generally
the most rejuvenating. Therefore, if you are sleeping eight hours
between 10 P.M. and six A.M., you will feel more rested than if
you slept eight hours between midnight and eight A.M. To promote
restful sleep, try the following routine:
In the Evening
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Eat a relatively light
dinner. This should be no later than seven P.M. so you do
not go to bed on a full stomach. |
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Take a leisurely stroll
after dinner. |
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To the extent possible,
minimize exciting, aggravating, or mentally intensive
activities after 8:30 P.M. |
At Bedtime
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Aim to be in your bed with
the lights out between 9:30 P.M. and 10:30 P.M. If you are
not used to getting to bed this early, move your bedtime up
by half an hour every week until you are in bed by 10:30
P.M. For example, if you usually watch television until
midnight, try shutting it off by 11:30 for a week. Then aim
for a half hour earlier, and finally 10:30 P.M. |
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About an hour before
bedtime, run a hot bath into which you place a few drops of
a calming aromatherapy essential oil such as lavender,
sandalwood, or vanilla. You can also diffuse this scent in
your bedroom. |
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As your bath is running,
perform a slow self-administered oil massage, using sesame
or almond oil. |
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After your massage, soak
in the warm tub for ten to fifteen minutes. |
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While soaking, have the
lights low or burn a candle, and listen to soothing music. |
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After your bath, drink
something warm. It can be a cup of warm milk with nutmeg and
honey, or some chamomile or valerian root tea. |
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If your mind is very
active, journal for a few minutes before bed,
"downloading" some of your thoughts and concerns
so you don't need to ruminate about them when you shut your
eyes. |
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Read inspirational or
spiritual literature for a few minutes before bed. Avoid
dramatic novels or distressing reading material. |
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Do not watch television or
do any work in bed. |
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Once in bed, close your
eyes and simply "feel your body" -- this means
focus on your body and wherever you notice tension,
consciously relax that area. |
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Then, simply watch your
slow easy breathing until you fall asleep. |
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