Quality Sleep

We are a nation and a world of people who do not get enough sleep. This is affecting our wellness, creativity, and cognitive abilities.

How much sleep do you need?. You can only tell by experimenting. Some people function wonderfully with only a few hours sleep, while others require eight or nine.

My wellness recommendation to you is to experiment and find out what you need ... and then change your life so that you regularly get the sleep you need to be at your best. You are simply too important to be any less.

In my decades of wellness coaching, I often work with people who have sleep difficulties. I have had an amazing experience. Without exception (so far), every insomniac who goes through this problem solving process finds themselves sleeping well throughout the night!
If you need more sleep, let's talk. Together we can work it out.

Environmental Sleep Solutions

Make sure your bed is comfortable. Many, many of my coaching clients have given glowing reports about the Tempur-pedic beds. I highly recommend Tempur-pedic beds. You can order Tempur-pedic online here. Just type "Tempur-pedic" in the search at the top of the page.
( Note: I do not recommend Select Comfort or 'sleep number bed'. My clients have had experiences like these several bad reviews )

Pay attention to noise. Use a white noise machine if you have noises that bother you. If you travel you might really enjoy the Tranquil Moments® Travel Sound Therapy System / Alarm Clock Achieve better sleep and relaxation wherever you go.

Use room darkening shades if you sleep past sunrise ... or if you want to, then darken the room. Most hotels have the drapes you need. You just need to remember to use them

Ten Behavioral Sleep Solutions

The moment you get up this morning is when you begin to set yourself up for your good night sleep tonight. These behavioral steps are not easy. However they are all "doable" with some clever problem solving and motivation. Remember, quality sleep is essential for quality work and life.

Your Timing:

Get up the same time every day. Even if you went to bed late, still get up the same time every day.
As much as possible, try to go to bed near the same time most days.
Avoid long naps. If you have any difficulty sleeping, do not take substantial naps, no matter how tired you get. A one or two hour nap this afternoon can leave you sleepless tonight. Then you will be exhausted the next afternoon and the pattern will repeat itself ad infinitum.
Try a short power nap, if it seems helpful to you. You will only know by experimenting. Note what affect it has on your energy after the nap. Note how it affects your sleep that night. Many of the most productive and energetic people take short 20 minute naps to revitalize themselves.

Your Actions

Exercise. Yes, your body will sleep better when you have given yourself exercise. Your muscles relax better. Your brain sleeps deeper and stays asleep longer. This is the single most effective action you can take to help yourself sleep.
Minimize caffeine.
Eat a light dinner. Make lunch your major meal of the day when possible.
Build a bed time routine for yourself. Wash your face or bathe. Brush and floss. Play your relaxing music. Experiment. Learn what helps you unwind and include it in your bedtime routine. Do NOT watch TV to get sleepy. It is proven that TV stimulates stress. Even when you get sleepy, you will stay up to see the next scene. Reading a leisure book may be a good way to unwind. What about meditating?
Select a time when you will begin to do the steps of your routine. Then STOP your day and begin your bed time routine. If you absolutely cannot begin your routine at your regular time, then as close as possible to that time, begin your bed time routine.
Include stretching with breathing awareness in your bed time routine. This is good for your body, mind, and soul. This is a major relaxation technique.

If you do all of these ten behaviors, you WILL sleep better. Now, pick one and start. If you have difficulty implementing the necessary steps, then problem solve until you are successful.


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Improved Nutrition Physical Fitness Reduced Stress Quality Sleep Helpful Links S.A.D.	Quality Sleep We are a nation and a world of people who do not get enough sleep. This is affecting our wellness, creativity, and cognitive abilities. How much sleep do you need?. You can only tell by experimenting. Some people function wonderfully with only a few hours sleep, while others require eight or nine. My wellness recommendation to you is to experiment and find out what you need ... and then change your life so that you regularly get the sleep you need to be at your best. You are simply too important to be any less. In my decades of wellness coaching, I often work with people who have sleep difficulties. I have had an amazing experience. Without exception (so far), every insomniac who goes through this problem solving process finds themselves sleeping well throughout the night! If you need more sleep, let's talk. Together we can work it out. Environmental Sleep Solutions Make sure your bed is comfortable. Many, many of my coaching clients have given glowing reports about the Tempur-pedic beds. I highly recommend Tempur-pedic beds. You can order Tempur-pedic online here. Just type "Tempur-pedic" in the search at the top of the page. ( Note: I do not recommend Select Comfort or 'sleep number bed'. My clients have had experiences like these several bad reviews ) Pay attention to noise. Use a white noise machine if you have noises that bother you. If you travel you might really enjoy the Tranquil Moments® Travel Sound Therapy System / Alarm Clock Achieve better sleep and relaxation wherever you go. Use room darkening shades if you sleep past sunrise ... or if you want to, then darken the room. Most hotels have the drapes you need. You just need to remember to use them Ten Behavioral Sleep Solutions The moment you get up this morning is when you begin to set yourself up for your good night sleep tonight. These behavioral steps are not easy. However they are all "doable" with some clever problem solving and motivation. Remember, quality sleep is essential for quality work and life. Your Timing: Get up the same time every day. Even if you went to bed late, still get up the same time every day. As much as possible, try to go to bed near the same time most days. Avoid long naps. If you have any difficulty sleeping, do not take substantial naps, no matter how tired you get. A one or two hour nap this afternoon can leave you sleepless tonight. Then you will be exhausted the next afternoon and the pattern will repeat itself ad infinitum. Try a short power nap, if it seems helpful to you. You will only know by experimenting. Note what affect it has on your energy after the nap. Note how it affects your sleep that night. Many of the most productive and energetic people take short 20 minute naps to revitalize themselves. Your Actions Exercise. Yes, your body will sleep better when you have given yourself exercise. Your muscles relax better. Your brain sleeps deeper and stays asleep longer. This is the single most effective action you can take to help yourself sleep. Minimize caffeine. Eat a light dinner. Make lunch your major meal of the day when possible. Build a bed time routine for yourself. Wash your face or bathe. Brush and floss. Play your relaxing music. Experiment. Learn what helps you unwind and include it in your bedtime routine. Do NOT watch TV to get sleepy. It is proven that TV stimulates stress. Even when you get sleepy, you will stay up to see the next scene. Reading a leisure book may be a good way to unwind. What about meditating? Select a time when you will begin to do the steps of your routine. Then STOP your day and begin your bed time routine. If you absolutely cannot begin your routine at your regular time, then as close as possible to that time, begin your bed time routine. Include stretching with breathing awareness in your bed time routine. This is good for your body, mind, and soul. This is a major relaxation technique. If you do all of these ten behaviors, you WILL sleep better. Now, pick one and start. If you have difficulty implementing the necessary steps, then problem solve until you are successful.
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