10 Tips For Better Sleep

Written by Wendy Owen


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Keep a sleep diary

This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord! A sleep diary should noterepparttar following:

What you had for dinner

What drinks you consumed after dinner

Any naps taken duringrepparttar 114612 day

What time you went to bed

How long it took you to fall asleep

If you woke duringrepparttar 114613 night

What time you woke up inrepparttar 114614 morning

How you rated quality of sleep (1-10)

Any further observations

Do this every days for a few weeks and you should see a pattern emerging. This will give you invaluable information on your personal sleep habits and patterns.

Develop an evening ritual.

Dorepparttar 114615 same things atrepparttar 114616 same time each night. This programsrepparttar 114617 unconscious mind that you are preparing for sleep. Brush you teeth, putrepparttar 114618 cat out, checkrepparttar 114619 locks onrepparttar 114620 doors. Do each step inrepparttar 114621 same order. It may sound simplistic but it can work really well.

Exercise more duringrepparttar 114622 day.

Exercise relaxesrepparttar 114623 body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.

Practice muscle relaxation.

You can do this duringrepparttar 114624 day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting atrepparttar 114625 top ofrepparttar 114626 head and gradually working down torepparttar 114627 toes. This relaxesrepparttar 114628 body and also distracts you from any worrying thoughts while you are performing it. Visitrepparttar 114629 page on relaxation techniques for some easy to follow techniques.

Write down worries before going to bed.

There’s always something to worry about isn’t there? These arerepparttar 114630 things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think of allrepparttar 114631 problems that are currently in your life and write them down. Make a decision to do something about themrepparttar 114632 following day.

If you are tempted to think about any of those things while you are trying to sleep simply tell yourself, “its ok, I’ve made a note of it and I’ll handle it tomorrow”

Sweet dreams!



Want to know how to have better sleep? Find out how. Check out http://www.insomnia-connection.com your resource for detailed information on sleep and curing stress. The author, Wendy Owen, has had a lifetime interest in general and alternative health as well as being an ex insomniac!


As the primary care giver for an Alzheimer’s patient, how can I get a break?

Written by William Hammond, J.D.


Continued from page 1

Another solution is hiring an independent in-home care giver yourself. This person will take care of your loved one while you are away. You may be able to obtain names and information about experienced caregivers from places such as your church, Alzheimer’s Association, Area Agency on Aging.

Make sure you checkrepparttar references. Meet and talk withrepparttar 114611 prospective caregiver and see howrepparttar 114612 person interacts with your loved one. Touching is very important. It could be a pat onrepparttar 114613 back or gently rubbingrepparttar 114614 hand. You can even ask your loved one for input aboutrepparttar 114615 person. People with dementia are often perceptive and intuitive.

And don’t forget! You have family members as well that can help you. A loved one who has Alzheimer’s affects all family members. So if family members offer to help, take advantage of it.

Remember, help is available. Do not feel guilty because you want to take a break. You deserve it.

William G. Hammond, JD is a nationally known elder law attorney and founder of The Alzheimer’s Resource Center. He is a frequent guest on radio and television and has developed innovative solutions to guide families who have a loved one suffering from Alzheimer’s. For more information you can visit his website at www.BeatAlzheimers.com


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