GOOD NIGHT, SLEEP WELL

Not being able to sleep starts out as frustration and can quickly become magnified into sleep deprivation — a well-documented

(elsewhere) condition caused by many factors.
That is not being addressed here.

Sleep disorders aside, a good sleep can be largely assured with a consistent routine applied in the style of the 80:20 rule. …

There are times in everyone's life when sleep patterns are interupted by temporary events — prior to travel; living with a newborn; worry; illness; night(s) before a milestone event … At those times it is normal to experience too little or troubled sleep.

Establishing and practicing a regular sleep routine is a self-care responsibility that protects against short-term sleep disruptions.

PREPARATION

timing
As often as possible head for bed at a consistent time. This will help train your system to fall asleep (and get up in the morning) easier.

benefits
• makes you more alert
• bolsters memory
• reduces stress
• Helps keep heart healthy
• reduces the risk of depression

supplies
• mat or bed

• a blanket

• pillow

site preparation
• Keep your bedroom clean and free from clutter.

• Remove or at least minimize electronic devices including TVs, clocks, computers …

• Remove project materials including knitting, bill-paying, work; chore lists…

• Make the room dark. Invest in black out shades if necessary

• Adjust the temperature to our personal preference, but preferably cooler, rather than warm. Below 70° F/21° C.

• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin.

WHAT TO DO — GOOD SLEEP (EXAMPLE)

Pick and choose according to personal preferences

• Don't watch the news! Filter what comes into your psyche — especially before sleep.

• Begin preparing to sleep about an hour before your bedtime.

• Diffuse aromatherapy

• Turn on an instrumental or nature sound CD in the background.

• Carry out your bedtime routine (lock the doors; open a window, adjust the temperature, brush you teeth; brush you hair; dim general room lights …)

THE LAST 2%

• Extinguish the diffuser candle

• Perform a spiritual exercise; Talk with God