Shara Rendell-Smock has written more than
twenty computer software manuals, numerous newspaper
articles, including a monthly health column for The
She's the author of two books of non-fiction: Getting
Hooked: Fiction's Opening Sentences 1950's- 1990's
Living With Big Cats: The Story of Jungle Larry,
Safari Jane, and David Tetzlaff
For ordering information, click here.
To read more about these books, participate in an
ongoing joke contest, surf on over to
The author currently lives on Florida's Space Coast.
Shara is the Featured
Author for October 1997
Practical Ways to Overcome Sleep
Disorders - Part 2
society, no one is stress
free. Heck, even the hunters and gatherers had stress.
Everyone has occasional sleepless nights, such as when
you are ill, or worried about a temporary problem. Those
of us with chronic sleep problems need to learn to sleep.
A few ways to achieve this are to lower your stress
level; create a relaxing ritual, watch what you eat or
drink before bedtime.
Making your environment as sleep-inducing as possible
also is important. This may mean determining whether you
need a new mattress, finding a way to mask noise, or
adjusting the indoor temperature.
Strategies to Get to Sleep
I used to stress out with sleepless thoughts,
"It's 2 a.m. I know how I'm going to feel at work
tomorrow! I need to be at my best in a meeting" Off
I'd go stressing myself further.
I finally gave up, after years of sleep troubles, and
adopted the attitude, "I've done what I can to
relax. If I don't sleep much tonight, I'll drag tomorrow,
but tomorrow night I should be able to sleep
better." This helps. Just don't worry about
sleeping. Eventually it does take care of itself.
Here are some tips:
- Only use the bed for sex or sleep. Do not lie in
bed reading before you sleep.
- Get a ritual. Perhaps read before bed-in a
chair. Then end the reading, shut out the lights
and go to bed.
- Be aware of your breathing. Take several slow,
deep breaths while relaxing.
- As part of your routine, get up at approximately
the same time daily. If you try to make up sleep
by sleeping late in the morning, or taking a nap
during the day, you will likely have trouble
sleeping that evening.
- You may want to have some gentle thoughts like
"The only thing required of me now is sleep.
Nothing else is important." This may sound
weird, but it has helped me to quietly remind
myself of these facts.
- As a last resort, some of us occasionally use a
sleeping pill. Sometimes just knowing you can use
this to bail out can take your mind off worrying
- Don't drink alcohol before bed. Alcohol is a
stimulant. Even if you initially fall asleep
sooner, you will wake with fewer hours of sleep.
- Don't drink caffeine in the evening.
- Cut down on sugar and nicotine evenings, which
can also interfere with sleep.
More tips and strategies to reduce stress before
sleep, and ways to make your bedroom quieter!
What do you use to get to sleep? Got
any hints or strategies to share? If so, e-mail
me at email@example.com
Back to the
top / Go to the latest column / The New Sideroad
Issue # 6
Tuesday, Dec. 9, 1997
1 - how your mattress can make all the
Stats indicate that for those over
the age of 50, one of every two women and one in eight
men will have an osteoporosis-related fracture. Our
sedentary lifestyle puts us at risk for this disease. Yet
osteoporosis is not inevitable. Here's some information
on this disease and how we can prevent it.
Part 1 of 4
- - details the likelihood of developing
this disease, and its dangers and consequences.
Part 2 of 4
- - presents the risk factors of
osteoporosis and some of our misconceptions about the
Part 3 of 4
- - insights into diagnosis, and basic
Part 4 of 4
- - new medical treatments to stop
osteoporosis, and safety in the home of osteoporosis
More strategies to get to sleep!