A good friend of mine – Polly, emailed an article on how to get better sleep,
I’m presently trying to juggle full time work with setting up an alternative to
this full time job – My own fashion
label – Alexandra Zvi. As you do!
Sleep has become an issue, that ‘to do’ list in my head has certainly been
getting the better of me.
This is what Christine
Seymour, Health & Fitness Writer from the website: www.sparkpeople.com
Create the right environment.
Get your body and mind in the habit of using your bedroom for sleeping. If
you frequently sit in bed to pay your bills, do your homework, watch
television, eat, talk on the phone, etc., your mind will expect that the
bedroom is for daytime activities. Instead, create an environment that is
suitable for sleeping. Equip your room with soft lighting, comfortable bedding,
and relaxing music. Other tricks include turning the temperature down a few
notches, and turning the clock away from your view. Recent studies reveal that
watching your sleep time vanish into the morning hours only makes you more
anxious and less able to fall asleep.
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| So let’s ban the lap-top |
Get yourself into a routine.
This is especially hard for people with wavering, active schedules, like
students and parents. On busy days, it is difficult—but crucial—to be firm with
a routine. If you normally don't fall asleep until the wee hours of the
morning, or if you don't have a sleep schedule at all, try going to bed a half
an hour earlier each week, or set a time to get in bed and stick with it.
Eventually your body will get used to going to sleep at that time and it will
begin to come naturally.
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| Have been trying to get to bed by 10.30pm. Out of last week, I probably succeeded once :( the word routine isn’t particularly a word you would use to describe Alexandra Zvi. But hey I’m open to it :) |
Limit food and beverage intake before bed.
As you lie down to sleep, acids in the stomach level out, making heartburn
and indigestion more likely to occur. Also, your metabolism increases slightly
to digest food, which can also raise your energy level. Stop eating at least
three hours before your scheduled bedtime. If you must snack on something, keep
it small, and avoid high-fat foods, which take longer to digest. Instead, have
a granola bar, some toast, or a small bowl of cereal, but keep your portion
small. Say no to stimulants like caffeine and nicotine, which can raise blood
pressure and energy levels. Alcohol may be a depressant, but after its sedative
effects wear off, your sleep patterns will suffer.
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| I’ve known this for ever and have the chamomile tea on hand, thing is I prefer good old black tea! |
Consider a natural approach.
Certain herbal teas can help you relax and fall asleep. Chamomile is a
popular herb that slows the nervous system and promotes relaxation, for
example. As always, consult your health care provider, use herbs and other
supplements only as directed, and make sure to read labels. Some herbs may
react with certain types of medication or cause adverse effects in individuals
with liver disease, Parkinson's disease, and pregnant or nursing women. Other
liquids, such as a small glass of warm milk, may also help.
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| So Now I will listen to the advice and drink Chamomile Tea – even if its not as nice as the black stuff! |
Know when and how to nap.
When energy levels drop around 3-5 p.m., most of us desire a little
shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors
recommend napping for no longer than 20 minutes. Exceeding 20 minutes could
leave you feeling groggier and make it harder for you to fall asleep at
bedtime. If you know you have to stay up late, or if you have an erratic sleep
schedule (especially new moms), take a nap during the day. You’ll be more
productive and in a better mood.
OK, today I slept 2 hours
this afternoon. 2 hours verus 20 minutes,
Mmmm it was lunch time? That’s called a
siesta methinks. So lets say that doesn’t count!
Take control of your worries.
Let’s face it—most of us lead very stressful lives.
Stress, surprises, and changes can take a toll on your sleep habits. Schedule
some downtime each day for meditative activities like stretching or a hot bath.
Try to decrease your brain activity before bed by writing down your thoughts in
a journal and closing the book on the day. If thinking keeps you up at night,
get out of bed and try to be productive. Deal with those thoughts (pay the bill
that you are worried about forgetting, make a to-do list, etc.) in a positive
way, and come back to bed when you’re ready to sleep.
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| I’ve made my list, It’s a magnificent list and I felt so much better seeing my haphazard thoughts written down. It’s a big list. It can’t be completed in a wink of an eye, so when I’m tossing and turning, I will pick one to do. In the studio, away from the tranquil setting of the bedroom. Now what should I choose? I know, I’ll keep up to date with my blog:) |
Get a check-up. If you toss and turn most
nights, it may be time to see a physician. You could be suffering from one or
more sleep disorders, including insomnia and sleep apnea. The sooner you find
out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to
your health, so if you suspect something is wrong, tend to it immediately.
I had a check up earlier this year, I was stressed and Depressed, my
wonderful Doctor who is definitely on the same page as me – that is the Jesus
page, wouldn’t prescribe me anti-depressants,
he told me to rest , recharge then start up my business. A wise old fella.
I’m learning that each phone call, each stitch sewn and photo
uploaded is a step in the right direction. As I thank each person who likes my
Facebook page or who follows me. They are like a drop in my ocean of success.
And the ocean is made up of drops.
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| So tonight I will be in bed by 10.30pm |
