Music Therapy For Depression It Seems To Work But How How to Develop a Healthy Sleep Pattern

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How to Develop a Healthy Sleep Pattern

Getting back into a normal restorative sleep pattern requires practicing specific sleep-promoting behaviors throughout the day and night.

During the day

*The following is especially important for people with stressful and demanding jobs: At the end of the work day, take extra time before leaving work, say half an hour if necessary, and write down in your diary all the things you hope to get done. but will last until the next day. Committing them to memory is not enough. Write them down. If completing a task says you need a phone call or specific information, in this case a phone number, to confirm delivery time, then go to the trouble of getting that phone number, customer name, address, etc., and write it down. next to each job. Make sure your to-do list is complete for tomorrow. If one or more of the tasks involve convincing or disputing something, write down all the arguments you will use, all the objections and arguments your protagonist is likely to use, and your best response to them. When this writing assignment is over, go home and do what you love. Taking this advice seriously means you won’t be lying awake all night worrying about tomorrow’s possible scenarios. Not too long ago, I “cured” an executive with this advice for nothing more than anxiety, depression, and insomnia.

* Exercise. Establish regular times throughout the day for meals, household chores, cultural and social activities, bedtime, and getting up in the morning. In this way, we develop an “internal clock” and keep it running coherently.

*Solve your problems during the day. The first point above is closely related to this idea.

*Avoid napping during the day, especially late or early bedtimes. This is closely related to the “getting organized” point above. It also means getting out of bed at a regular time. If you sometimes wake up very early, enjoy “laying down” until it’s time to get up. On the other hand, don’t go to bed before your predetermined ideal time to get up.

In the evening

Take the advice from the first part of “During the Day” so your mind won’t have anything important to deal with during the day.

*Do light exercise early evening. For example, walking the dog after work, going for a run, walking along the beach, cycling, going to the gym. But don’t do it at night, otherwise it will have the opposite effect.

*Get into the habit of doing quiet activities in the evenings like listening to music, reading, needlepointing (I practice with guitar scales).

*Do not drink coffee, coke or tea after 5 pm.

*Don’t use alcohol to help you sleep, keep your overall intake moderate. A standard drink is 2/3 of a 285ml (ie “pot” or “midi” glass) full-strength beer, or 175ml of 11.5% alcohol, or 2/3 of a 375ml can. cocktail. Try to go 2 days a week without alcohol.

* Make sure your bedroom and bed are not too hot or too cold.

*Use curtains or blinds to prevent the morning light from waking you up early.

* Do not eat heavy food before going to bed. A light snack is fine.

*Right before bed is a good time to practice relaxation techniques. A good example is slowly relaxing your muscles as taught in yoga.

*Go to bed when you are sleepy.

*Turn off the lights when you sleep. It is better to do any reading before going to sleep.

* Do not watch TV in bed.

*When you go to bed, you should be thankful that you are completely relaxed. Don’t worry about how long it will take you to fall asleep.

All through the night

*If you wake up at night and can’t fall asleep, get up and do something until you fall asleep again.

*Get good earplugs if you live near an area where there is a lot of noise at night or early in the morning, such as 24-hour traffic, construction or engineering work.

*Try to avoid sleeping pills as they do not establish a long-term sleep pattern.

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