Change Your Choices

Change Your Life…Tips for a healthier you

Some tips to help you sleep

on March 6, 2012


This is from everyone’s favorite Doctor: Dr. Oz

Relax from Head to Toe

Sometimes, concentrating on relaxing your muscles and taking deep breaths will help you fall asleep. In a way, it’s like pressing the brakes on your body as you’re signaling it to slow down — 8-hour red light straight ahead! This is called progressive relaxation.

Here’s how to do it:

  • First, your bedroom should be dark, quiet, and cool.
  • Your bed should be cozy and comfortable.
  • Eliminate any distractions, like ticking clocks, pets, or mobile phones.
  • Get in a comfortable position and think about your toes. Are they tense? Take a deep breath and relax them.
  • From toes to ankles, all the way up to your face and tongue; focus on each muscle group. Take a deep breath and relax that muscle group as you exhale.

By the time you get to the top of your head, you should be well on your way to quality sleep. But if you’re not, don’t worry. Practice this relaxation technique every night and make any variations that work best for you.

I like these ideas, except for the pet part, they would be banging on the door if I kicked them out!  The best thing we have done is NO TV in the bedroom.  Well, we do have a TV in the bedroom, but only for watching when NOT trying to fall asleep.  This was a tough habit to break (the sleep timer made it too convenient) but you will be amazed how much faster you fall asleep and how much better you will sleep.  Even putting the cell phone on the” calls only” setting makes a difference.  No more pinging and buzzing when someone updates facebook or sends a text at odd hours!  Also, flip your phone so you don’t see the light blinking.  An easy change, but it works.

Have a good sleep!


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