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HOW TO REGAIN NORMAL SLEEP PATTERN
BY Surja Tjahaja
Here is the Do’s and Don’ts of how to regain normal sleep pattern:
The Do’s:
1. Routine exercise of an hour of cardio vascular type of activities at least every other day (for example jogging, fast walking, swimming, bicycling, etc.).
2. Routine time to go to bed.
3. Eat light at dinner time.
4. Read in bed for half an hour or more in bed before time to sleep.
5. Focus the mind on how tired and sleepy it feels.
6. If you have sleep apnea (obstructed breathing passage during sleep), please consult a doctor.
7. If woken at night (e.g. by need to go to the bathroom), first try to focus the mind on how tired and sleepy it feels. If this does not work, sit up and read a boring book while focusing the mind on how sleepy and tired it feels and it is preferable to sleep than reading the boring book.
8. Tell the mind that now is the time to sleep, all worries or concerns can be picked up the next morning (it will not go stale or go away anyway).
9. Meditate frequently to strengthen concentration and relaxation skills.
10. Maintain positive attitude and think that you will be able to gain normal sleeping pattern.
11. Have confidence that when the body and mind are tired enough, you will sleep.
12. Take on relaxing activities close to bed time (for example take a hot bath and think of pleasant things such as gratitude and love).
13. Maintain your peace throughout the day by thinking positively.
14. Believe that you will be able to go to sleep well tonight.
The Don’ts:
1. Don’t drink more than one glass of alcohol during dinner, alcohol will disrupt the sleep pattern.
2. Don’t take a nap in the afternoon.
3. Don’t’ exercise late in the evening.
4. Don’t see a movie, read, nor discuss a disturbing story.
5. Don’t get involved with any activity that is stimulating close to bed time.
6. Don’t get involved or association with stressful environment for a long time.
7. Don’t depend on sleeping medication for more than two days.
8. Don’t get upset if you can not get a good sleep everyday.
9. Don’t think that you will not be able to sleep properly just because you can not recently.
10. Don’t let the daily events upset you easily.
11. Don’t work too hard or stressed out in trying to go to sleep.
12. Don’t maintain a negative attitude by believing that you will have difficulty sleeping.
13. Don’t fear or dread entering your bed to go to sleep.
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