In this Issue:
- 4 Ways to Prepare for Sleep
- Sleep Resources
- Recent Blog Posts
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(c) Copyright 2010, Marci Payne, MA, LPC (No
reprint or copy without written permission from author.)
Marci Payne, MA, LPC
19401 E US Hwy 40, Suite
140
Independence, MO 64055
Call to schedule an
appointment:
816-373-6761 ext 2
Linked In: http://www.linkedin.com/in/marcipayne
4 Ways to Prepare for
Sleep
There is nothing like a
good night of sleep! Feeling refreshed and energized is a great way to
start a new day. Yet, in our fast-paced society, many individuals are
sleep deprived and/or have trouble sleeping well. Sleep symptoms can come
in many forms: trouble falling asleep, waking frequently, and/or not being able
to fall back to sleep. Others may be voluntarily not getting enough
sleep. If you need an alarm to wake up in the morning or sleep in on the
weekends, you may be functioning out of a sleep debt.
Many things can interfere with
getting a good night sleep. With job mergers, social networking, and kids’
activities, who has time to sleep? Overworking is not the only thing that
contributes to sleep deprivation. Chronic stress, diet, hormonal changes,
and emotional difficulties are among things that can contribute to not sleeping
well. Even sleep deprivation can lead to more insomnia.
People describe this as feeling wired but tired. People need different amounts of
sleep over their lifetime. Are you voluntarily creating a sleep debt or
do you have trouble sleeping well? Like with any symptom,
over-focusing on insomnia can make it worse. For chronic insomniacs, bedtime is
often dreaded and filled with worry about not sleeping well. Instead,
realize that sleep is not something you can force yourself (or your kids) to
do. However, you can prepare to be sleepy by establishing a bedtime
routine and/or incorporating daytime relaxation. Here are some practical
ideas for improving your sleep:1. Establish regular sleep and
wake patterns. Try to get up and go to bed around
the same time each night. This helps set your internal
clock.
2. Do something relaxing
before going to bed. Turn down the lights, read a good
book, take a bath, watch a funny movie, etc. Avoid stimulating activities
and substances, such as exercise and homework right before bed.
3. Don’t worry or work in
bed. If you don’t fall asleep within 20
minutes, get out of bed and find a quiet, relaxing activity to do in a dimly lit
room. The more time you spend in bed, the more likely your sleep will be
disruptive.
4. Take a
break. Whether you stay home or work out of
the home, down time for both mind and body can improve your ability to relax and
let go at bedtime. “Burnout comes from trying to give what I do not
possess.” (Parker Palmer)
We prepare for everything else in
our lives, why not sleep? If after improving your sleep habits and
consulting a physician to rule-out a sleep disorder, you still find yourself
struggling to get a good night's sleep, working with a counselor/psychologist
may help improve your sleep. Addressing chronic stress and/or exploring
relationship problems may help to improve nighttime relaxation and
restfulness. |
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Sleep Resources:
Breathe: Creating Space for God in a
Hectic Life: by Keri Kent
The No-Cry Sleep Solution: Gentle Ways to
Help Your Baby Sleep Through the Night by
Elizabeth Pantely
The Happiest Baby on the Block
by Harvey Karp (new book on toddlers too)
Healthy Habits of Good Sleep: http://www.sleepeducation.com/Hygiene.aspx
Sounder Sleep System (mini-movements and
breathing techniqes): http://www.soundersleep.com/
Children's Books (Fear of
Dark/Nightmares):
The Dream Jar by
Lindan Lee Johnson
Night-Night Stories by
Sam Taplin
The Owl who was afraid of the
Dark by Jill Tomlinson
The Monster who Ate the
Darkness by Joyce Dunbar
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Recent Blog Posts:
Visit the self employed counselor blog where
I wrote on topics relevant to creating a successful and fulfilling
business. I welcome your comments. Here are my recent
posts:
