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Unlimited Love: Altruism, Compassion, and Service
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	Secrets of Sound Sleep by Susie Michelle Cortright Momscape.com
Astrology, Tarot, and Self Improvement for the New Age.

Secrets of Sound Sleep
by Susie Michelle Cortright

A single good night's sleep can rejuvenate your mind, body, and soul. Here's how to get one tonight:

IN PREPARATION

• A regular exercise routine will help you fall asleep faster and wake up feeling more refreshed, but experts don't recommend vigorous exercise fewer than three hours before bedtime. Instead, schedule your workout five to six hours before lights out. (Exercise causes your core body temperature to rise, and natural sleepiness will set in when your body temperature drops again).

• Find another place for stressful activities. Pay your bills at the kitchen table, not in your bedroom.

• Avoid nicotine and alcohol before bed. Nicotine is a potent stimulant, and the metabolism of alcohol has an alerting effect.

• Skip the afternoon latte, too. The stimulating effect of caffeine can remain for as long as 12 hours. Keep in mind that many teas and sodas, such as Mountain Dew, contain high caffeine levels, as well.

• Restrict your water intake just before bed and during the night. Midnight trips to the bathroom can cut into your sleep, particularly if you have a hard time dozing off again. Six hours of continuous sleep often result in a more rested feeling than eight hours of onagain, offagain snoozing because nonconsecutive sleep interrupts its deep, restorative phases.

• Check to see if any of your prescription or overthecounter medications may be interfering with your sleep. Some diet pills, birth control pills, antidepressants, and blood pressure medications can have a rousing effect. Sleeping pills, while tempting, are not the answer. They quickly lose their effectiveness and can be addictive.

AT NIGHT

• Create a nest. Eliminate clutter, maintain a comfortable sleeping temperature, and keep the room dark. Nightlights and bright moonlight can interfere with quality sleep. Install window treatments that block light, such as wooden Venetian blinds or shades with blackout lining.

• Practice aromatherapy. Lavender oil or a lavender sachet on your bedside table may help you feel sleepy and more relaxed.

• Maintain a consistent bedtime routine. Try eating a highcarbohydrate snack 30 to 45 minutes before bed. Then engage only in relaxing activities.

• Stock your bedside table with easy reads that are both empowering and relaxing.

• Keep a notebook and a pen near your bed, as well, to jot down any late night worries. The act of recording your anxieties will help clear them from your head so you can relax into slumber.

• Make a ritual of giving your subconscious a problem to solve during the hours you spend sleeping. You'll be surprised how often you'll wake up with the solution after a good night's sleep.

STILL CAN'T FALL ASLEEP?

• Just do it. Orgasms increase endorphins, which can help you feel into a deep sleep.

• If your mate is causing you to lose sleep, get help. Consult a doctor about a chronic snoring problem. Invest in a good mattress so you won't move every time your spouse does.

• If you haven't fallen asleep within 30 minutes, there's a problem. Staring at the ceiling will only increase your anxiety. Get out of bed. Do something relaxing, such as deep breathing or meditative exercises. Then try again later.

(c) 2004 Susie Michelle Cortright, All rights reserved.

Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.

The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.

Susie Michelle Cortright is the author of the Soul Snacks booklet series and founder of the award-winning website Momscape.com, featuring exclusive resources to help women balance their busy-ness.

Visit Momscape.com today and get her "6 Days to Less Stress" course free.

A tremendous number of people in America work very hard at something that bores them. Even a rich man thinks he has to go down to the office everyday. Not because he likes it but because he can't think of anything else to do.
~ W. H. Auden ~
Born February 21, 1907

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Enchanted Spirit is a non-denominational spiritual center of healing, support, self-improvement, personal guidance, education and writing. We publish multi-media works of New Age thought and information to encourage serenity and growth in individual life choices, advance the universal search for life's meaning, and promote tolerance for positive ideas from all philosophies and religious traditions, believing as we do that truth is where you find it.

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Last updated November 28th, 2007

The Circle of Life -- The Zodiac Signs and the New Moon's Journey
By
Rebecca Brents

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You Mean I'm Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder
By
Kate Kelly, Peggy Ramundo