Sleepless in Ny - Part II (The Solution)

I've spoken of the life changing effects acupuncture and massage can have in treating pain and stress. Also how these two healing modalities support restorative sleep, well here's how they do it along with some great ways you can help yourself to experience restorative sleep.

Therapeutic Massage and Acupuncture by a licensed practitioner support restorative sleep in the following ways:

1. It reduces stress by decreasing cortisol levels and sympathetic autonomic nervous system activities. When stress is high it is because these levels and activities are high, reducing them are of the greatest importance in healthy living.

2. It increases a sense of well being and calm through promoting the parasympathetic autonomic nervous system activity. This is the part of the nervous system that regulates rest and digestion.

3. It relieves or reduces pain and discomfort that may interrupt sleep.


Here are 10 self-help tips you can implement now to achieve your best night's sleep!

1. Get up and go to sleep at around the same time every day, including days off or at least get up at the same time regardless of when you went to bed.

2. Get at least 30 minutes of daylight exposure by being outside or in front of an open window. This exposure stimulates serotonin levels. Seratonin is a hormone closely associated with the sense of well-being. Depression has been linked to low levels of the seratonin hormone, no wonder the winter months can cause mild depression or seasonal affective disorder (S.A.D.)in some.

3. Exercise moderately on a regular basis but do not exercise aerobically 4 hours before sleeping. Try yoga in the vinyasa style - this yoga involves a constant, fluid movement producing stretching, strengthening, increased flexibility and range of motion at the different joints when practiced over time - for descriptions and classes in Brooklyn Heights visit www.yoga-people.com

4. Avoid eating heavy meals before bed. If hungry, consider a light snack without sugar like a plain yogurt or some slices of turkey (turkey has high levels of tryptophan, which encourages sleep) 30 minutes before retiring.

5. Stay away from stimulants (i.e. cofee, colas,etc) 10 hours before bedtime so if you go to bed at 10pm avoid stimulants past lunchtime (12pm).

6. Avoid long naps. A power nap is short and sweet, rejuvenates your mind and body and does not spoil your good night's rest for later. A short 15-30 minute nap is usually effective in combatting midday fatigue.

7. Keep the lights dim or turn them off 1 hour before bedtime. Stretching in dim lighting is an excellent way to begin decompressing and winding down before bed.

8. Turn off the television and sleep in the dark. Play some soothing music or nature sounds instead.

9. When drowsiness occurs, immediately relax into sleep. The drowsy pattern lasts only about 15 minutes and then the body goes into a new cycle which lasts about 90 minutes. So if you miss the sleep window, continue with the calming techniques until the sense of drowsiness comes back - then go to bed.

10. And finally develop a bedtime ritual that you can follow consistently. The ritual should begin about 30 minutes before sleep. Make sure to be in dim lighting and allow 15 minutes for the ritual. You can wash and brush your teeth but avoid taking a shower this close to bed time because of its stimulating effects - a warm shower or bath is great an hour before rest. Meditating or reading something that is gentle and calming for 5-10 minutes can be very relaxing. Drinking a cup of warm milk or herbal tea is soothing as well as listening to soft music or nature sounds, breathing in the scent of a fragrant essential oil or candle can work well also. Meditate, pray, and review your day in a thankful way. Reinforce this ritual or whatever ritual you choose to support deep sleep by doing it on a consistent basis. Do it the same every night and eventually the ritual will signal your body into a sleep pattern.


Still not convinced? Try this little exercise to assess and improve your sleep patterns - identify three activities that support restorative sleep and three activities that can be improved.


My current sleep pattern is as follows:




Three current activities that support sleep are:
1.
2.
3.


Three activities that could improve sleep are:
1.
2.
3.


Visit Zen Soul Spa - Massage & Acupuncture in Brooklyn Heights for more information and to set up a phone consultation and session at

www.zensoulspa.com