darkwall
Well-known member
There have been too many studies done that link sleeping problems to depression for me to even have to mention them here.
I remember that there have been a few posts recently about problems sleeping, and so I thought I'd post some things I've found helpful.
The most useful things I've found can be condensed to:
MIND: You should be able to turn off your mind. Relaxation such as a hot bath or gentle music will assist this. Meditiation, yoga and breathing exercises are also helpful. If you can't sleep, then get up after twenty minutes and do some repetitive mental activities in ANOTHER ROOM.
BODY: Foods high in tryptophan can help you relax. These include turkey, tuna, bananas, nuts, figs and that old classic, a glass of milk. Calcium, vitamins D, C and B-complex regulate the nervous system, helping with anxiety. If you are over twenty pounds overweight, you might be suffering from something called Apnea.
ROUTINE: As you get ready to begin going to bed, your mind is starting to ready itself too. A behavioural pattern surrounding what you do, such as drinking milk, having a bath, brushing your teeth, then going to sleep, will tell your mind it is ready to shut down. Consistent sleeping times are important. Don't exercise within three hours of going to bed. Don't smoke or drink either, as cigarettes are a stimulant and drinking too much will wake your body up once the alcohol is processed.
ENVIRONMENT: Your bedroom should be for SLEEPING. Your mind needs to associate sleep with it. Don't lie in bed reading, don't watch TV in your room. A messy bedroom will also stress you out. There should be no "work" in your bedroom, which should be an environment free of stressful factors.
CONDITIONS: Darkness, quietness and temperature are often major factors. The optimum temperature for sleep is 63 F. Your bedding should be soft. Your bed should be large, and not placed in a corner. Finally, experts say you should sleep on your back (I personally get nightmares and so skip this one) because if you sleep on your stomach you make deep breathing impossible.
Other suggestions welcome! LB
I remember that there have been a few posts recently about problems sleeping, and so I thought I'd post some things I've found helpful.
The most useful things I've found can be condensed to:
MIND: You should be able to turn off your mind. Relaxation such as a hot bath or gentle music will assist this. Meditiation, yoga and breathing exercises are also helpful. If you can't sleep, then get up after twenty minutes and do some repetitive mental activities in ANOTHER ROOM.
BODY: Foods high in tryptophan can help you relax. These include turkey, tuna, bananas, nuts, figs and that old classic, a glass of milk. Calcium, vitamins D, C and B-complex regulate the nervous system, helping with anxiety. If you are over twenty pounds overweight, you might be suffering from something called Apnea.
ROUTINE: As you get ready to begin going to bed, your mind is starting to ready itself too. A behavioural pattern surrounding what you do, such as drinking milk, having a bath, brushing your teeth, then going to sleep, will tell your mind it is ready to shut down. Consistent sleeping times are important. Don't exercise within three hours of going to bed. Don't smoke or drink either, as cigarettes are a stimulant and drinking too much will wake your body up once the alcohol is processed.
ENVIRONMENT: Your bedroom should be for SLEEPING. Your mind needs to associate sleep with it. Don't lie in bed reading, don't watch TV in your room. A messy bedroom will also stress you out. There should be no "work" in your bedroom, which should be an environment free of stressful factors.
CONDITIONS: Darkness, quietness and temperature are often major factors. The optimum temperature for sleep is 63 F. Your bedding should be soft. Your bed should be large, and not placed in a corner. Finally, experts say you should sleep on your back (I personally get nightmares and so skip this one) because if you sleep on your stomach you make deep breathing impossible.
Other suggestions welcome! LB