Are You Getting Enough Sleep by Cynthia Perkins, M.Ed.

nine hours sleep. Some need less and some need more. For

those living with chronic illness more may be required, or

frequent naps will be necessary. Your body will tell you how

much sleep you need if you pay attention. Feeling refreshed

and well is often not possible for those with chronic

illness or pain, but find the amount you need to function as

optimally as possible for your situation.

Tips To Improve Your Sleep

~No alcohol or caffeine

~Try and maintain a routine of getting up and going to bed

around the same time

~Exercise at least 30 minutes daily

~Take a warm bath or shower just prior to bedtime

~Read or watch TV if these are relaxing for you, if they are

stimulating then you would want to avoid

~Avoid conversations on the phone right before bedtime

~If your having difficulty getting to sleep or wake up in

the middle of the night, having an orgasm can help you.

After having an orgasm, endorphins are released that make

you relaxed and sleepy. You must be lying down at the time

of the orgasm and then immediately close your eyes and

attempt to sleep, before the endorphins wear off.

~Keep your sleeping environment clean and free from toxic

chemicals such as perfumes, cleaning supplies, pesticides

etc. In addition to toxicity, chemicals can stimulate the

brain and keep you awake.

~Use sheets and blankets that are made of natural fibers.

Synthetic fibers are a chemical and can stimulate the brain

and prevent you from sleeping. Don’t wash your bedding with

bleach or scented laundry products for the same reason.

~See a holistic physician for possible nutritional

deficiencies or thyroid abnormalities. Both of these can

cause sleep difficulties.

*Do not use drugs (prescription or otherwise, to assist you

in sleeping) Drugs interfere in stage IV sleep, which only

aggravates symptoms and robs you of the benefits you should

derive from sleeping. Drug induced sleep is not healthy

sleep. If you need assistance, seek a holistic physician

that can advice you which supplements and herbs such as

melatonin, serotonin, valerian, chamomile etc. can be used

to improve your sleep.

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BIO:

Cynthia Perkins, M.Ed. is a holistic health counselor
specializing in issues of living with chronic illness,
chronic pain and disability as well as sexual intimacy. She
is also author of the inspirational E-Book “Finding Life
Fulfillment when Living with Chronic Illness-A Spiritual
Journey”. Services, Ebooks and a FREE Newsletter can be
found at her website. http://www.holistichelp.net/

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