Medical Information

Sleep - are you getting enough? For some people, enough is four to six hours. Other people just don't feel right with less than eight hours. People need more or less sleep at different phases in their life. Women may need more or less sleep at different phases of the month.




The simplest way to tell if you're getting enough is by noticing every morning - do you feel rested? Do you wake up without an alarm clock and feel ready to get right out of bed and start your day?



Not getting enough sleep is one of the most direct ways that we self-sabotage our success and well-being. When we are better rested we not only feel better, but are calmer, smarter, more rational, nicer to be around and we look better. Why wouldn't we choose to have that every day??



1. Set the Stage - turn off the computer and television at least one hour before you'd like to fall asleep, and turn on some music that you find relaxing. Test what your stereo system will do when the recording is finished - does it SNAP! or does it "wrrrr" - this will make a difference as you're drifting off. My CD player makes a very soft "wrrrr" noise (though I honestly can't remember the last time I was still awake when the CD was over).



2. Music without words - words can provoke and direct your thoughts more than instrumental music or pure vocal sounds.



3. Music with natural "breaths" - music where the soloist takes natural pauses to breathe can help you to slow down your own breath - try flute, other wind instruments or voice (either with no words or words in a language you don't understand).



4. A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.



5. Imagery - If you find that your mind is racing when you are trying to sleep, picture a viewpoint where you're traveling down a road. See your thoughts as signposts that you're passing. Concentrate on letting them pass right by.



6. Progressive muscle relxation - Imagine that a ball of light is traveling along your body, beginning at the top of your head, going down to the tips of your toes, and then coming up again. As it passes your muscles, they fill with light and relax.



7. Take a nap - If your sleep has been interrupted or there've been unavoidable late nights, an afternoon nap can help you catch up. Experts advise that naps should be taken earlier in the afternoon, rather than later, and that we should keep them to 30 minutes or less. This will avoid disrupting your sleep at night.



8. Lavender Bath - Take a hot bath and add a couple of drops of lavender oil. Lavender has naturally occurring relaxing properties.



9. Chamomile Tea - Calms the nervous system and helps to promote restful sleep.



10. Take 500 mg Calcium with 250 mg Magnesium at bedtime - The calcium has a calming effect, and the magnesium works along with it.



The advice and information in this article is not meant to replace medical advice. If you suspect you have a serious sleeping problem such as sleep apnea, or if you experience insomnia or extreme fatigue, please consult a healthcare professional.



(c) Copyright 2005, Genuine Coaching Services.



Linda Dessau, the Self-Care Coach, is the author of “The Everyday Self-Care Workbook”. To receive one of her free monthly newsletters, subscribe at http://www.genuinecoaching.com/newsletter.html



Article Source: http://EzineArticles.com/?expert=Linda_Dessau

A peaceful life is like a dream in today's competitive and materialistic world. A chase for wealth & fame seems never-ending but still everyone wants peace. The funny thing is, there are people who did nothing except taking the others' peace of mind are in search of peace. Life is tough yet beautiful and worth living in any circumstances. Present situation and circumstance will soon become past no matter what; this is the fact of life and nothing can change it but the irony is still many of us can't fight our circumstances and give-up the most beautiful thing they possess. Peace is not about silence and quietness it is about the feeling of full-fill ness, a feeling of satisfaction- satisfaction of doing something good. And, it can be attained by practicing the following:




Meditation:



As per Buddhist philosophy, meditation is a way to attain salvation, it is never too late, one can attain salvation through meditation at any stage of life, I do not know about salvation but peace of mind can be attained by meditation at any stage of life. Meditation in my opinion is clearing your thoughts and mind from anything which is disturbing and distracting. One can control all his anger, grief and any other feeling with the help of meditation. Meditation is not a very technical process which requires a proper training, it can be practiced easily by a non-technical person all it requires is attention. Being attentive is not a practice that needs to be confined to a cross-legged posture. Meditative attention is a dynamic practice of paying close attention to what you are doing in whatever posture or situation you happen to be in.



Exercise Daily:



Healthy body and healthy mind are the key ingredients to a peaceful life. Exercising everyday helps to improve the energy level and immunity. It is not necessary to spend hours in gym, even jogging or walking for half an hour daily can keep you rejuvenated for rest of the day. Once your body will be fit and healthy, you will feel more confidence in whatever you do. A life reborn as a human is considered a very precious thing. To have a long life is a rare and important opportunity to end our suffering. Hence, it is important to keep healthy. To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear.



Practice your Hobby Daily:



Hobbies are important and need to be practiced regularly for happiness. Hobbies are the best way to show your talent and express your feelings. It gives you an opportunity to spend more time with your own self which otherwise is the most difficult thing in this busy world. A hobby is much more than just a pastime. A hobby has many benefits and advantages for each individual. For some, a hobby is an emotional outlet, for others a way of gaining knowledge. Hobbies keep our minds - and our hands - active. Most hobbies are an ideal way to relax. Coming home from work and sitting down to enjoy your favorite pastime helps to take your mind off of the stresses of the day. Hobbies also help you unwind before bed so you can get a better night's sleep.



Music & Dancing:



Music & dancing are the best stress-busters. Music not only has a capability to release tension but to attain mental peace and so has dancing. One does not need to be a trained dancer or singer, doing your own thing in a way which is most enjoyable to you can remove all your tensions. Listening to music helps you to keep your negative thoughts away and enjoy life to the fullest. Life without music would leave us unsure and probably incapable of venting our emotions. Music touches our soul, and allows us to express different moods and emotions. Music has power to cheer you up even in your worst mood and to give up all the unpleasant thoughts. Music is an art that meliorates the creativity in you as it appeals to not only the conscious mind but also the unconscious mind.



Reading:



Books are not only the important source of knowledge but also can provide answers to all your questions. It is important to read and to listen to great teachers, so we can 'undo' more of our ignorance. Books are important, as is listening to great teachers. In fact, it is one of the most important things we can do with our lives. It however does not mean that one need to read books on religion and self-motivation only to attain peace of mind. One can read anything as per his own interest be it poetry, novel, story book or even the newspaper. Reading continuously gives an insight to a person to solve his own problems & achieve mental peace.



So, it is rightly quoted by a religion-guru, " If in day-to-day life you lead a good life, honestly with love, with compassion, with selflessness then automatically it will lead to Nirvana," for us that means peace.



(Written by- Parul Gupta)



Article Source: http://EzineArticles.com/?expert=Parul_Gupta