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Posted by Cathy Pedersen on June 11, 1999 at 09:20:02:In Reply to: Deep and Restful sleep needed! posted by Johnathan on June 09, 1999 at 14:17:51:
I've had serious problems with insomnia much of
my life as well.I have recently done much experimentation (luckily
I have an employer who provides me with a flexible schedule) -- and have found that part of my problem was that my body requires 9 to 10 hours of sleep a night.I'm still shocked that I need this much sleep,
since most people I know get only about 7 hours.I kept resisting this -- trying to "get by" on just 8 hours of sleep. But I just don't feel as
well as I do on 9 to 10 hours. (The amount seems
to vary slightly from day to day.)Currently what I've found to help a great deal is
- Keep lights dim at night -- in fact, I try to do
most activities by night light, computer light,
and TV light.
- Keep to regular sleep schedule -- try it for
a few weeks. You'll find it much easier to get
to bed after awhile.
- Take Melatonin -- as little as .2 to .5
milligrams about an hour before bed. Increase
dose if you find this ineffective. Decrease
dose if you have unusually intense dreams.
- Drink most of your water in first part of the
day so you minimize waking up in the middle of
the night.
- If you wake up -- take an additional .2 milli-
grams of Melatonin and read in bed about an
hour until you feel sleepy again.
- Eat well, exercise regularly (not less than 3
hours before bedtime), take vitamins.
- Keep yourself organized so that you aren't
thinking about work shortly before bedtime.
Keep all concerns in appointment book or some
other organizational log book so you can free
your mind.
- Focus on the absolute most important things to
do during the day -- and let go of the rest if
they in any way impact on your need for sleep,
exercise, and preparing good food.
- Allow your mind to just "float" when lying in
bed. Try not to focus too intensely on anything
in particular.
- Be as kind and fair to people during the day as
you can so you aren't lying in bed stressing about your own negativity.
- An excellent book to check out is "Power
Sleep". It will at least provide you with the
motivation to stick to your attempts at
achieving better rest.That's about it! Hope at least some of this helps.
- Re: Deep and Restful sleep needed! Raynelle 6/11/99 (0)
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