Sleep is one of our most precious resources. It is vital to our health and well being. Just as we need food for energy, we need sleep to relax and recharge. During sleep the
body renews its energy, releases growth hormones, and heals. In times of extreme relationship stress, especially in separation and divorce, sleep is one of the first things to become disrupted. Worrisome thoughts often wake us up preventing a deep, peaceful sleep.
Once you become aware that you are having sleeping irregularities, please consult your physician to prevent
it from getting progressively worse. Chronic insomnia contributes to injury and illness and may have adverse effects on cognitive functioning, interpersonal relationships, concentration, the ability to handle stress, and productivity.
10 Tips for Getting a Good Night's Sleep
1. Before bed take a hot bath or shower to relax. Drink chamomile tea, warm milk, hot water with lemon or Natural Calm Anti Stress Drink.
2. Just like we do for children, schedule your
bedtime and go to bed at the same time every night. Your body will thank you.
3. Use a sleep machine, hypnotic or relaxing CD to relax you into sleep. Brookstone’s Tranquil Moments Sleep Sound Therapy has helped many of our clients.
4. Keep a gratitude journal to focus on what you are grateful for. Even in extreme stress, we can be grateful for our breath, the sun, a warm cup of tea. Focusing on gratitude before bed shifts your mind to to a loving state. It’s easier to drift to sleep coming from a place of gratitude instead of fear and worry.
5. Set a bedtime intention. Here’s how: State the outcome you wish to receive in the positive, avoid using the words no or don’t. For example: "My bedtime intention is to
release all stress and tension in my mind and body. I intend to sleep peacefully throughout the night and wake up in the morning after 8 hours of sleep revived, refreshed, renewed and thankful for a new day."
6. Keep a sleep journal to record your sleep rituals and
sleep patterns. After a short time you may be able to discover specific causes that effect your insomnia.
7. Limit your caffeine to the day. Stop drinking caffeine at 2:00 pm.
8 Avoid naps if you are waking up in the middle of the night.
9. Limit alcohol intake. At first alcohol can may
make us drowsy, however for many of us we later wake up at 3 or 4 in the morning and can not get back to sleep. Scientists know that this is the burst of nor-epinephrine in our system that awakes us in the middle of the night. For every glass of alcohol drink a glass of water.
10. Daily exercise has many benefits including helping you sleep better. Keep in mind exercising in the day
or afternoon is optimum. Evening exercise could hinder falling asleep or staying asleep.
Allison Pescosolido, M.A. is a relationship expert and co-founder of Divorce Detox, a full service center to transform the lives of individuals transitioning through divorce. With advanced degrees in the field of Psychology and as a certified Grief Recovery Specialist® by The Grief Recovery Institute, Divorce Detox is proactively challenging and changing the stigma of divorce on a national level. The company is dedicated to utilizing divorce as an opportunity for personal growth and a new life. The Divorce Detox™ proprietary programs transcend more traditional forms of treatment for divorce by providing the necessary tools, support and guidance for efficient, long lasting results. Divorce Detox™ is frequently featured in the media for their expertise on the subject of relationships, breakups, marriage, divorce and their unique treatment approach for divorce recovery. The success in helping clients quickly identify, manage, and overcome, the specific challenges of separation and divorce have led Allison to become the Nation’s leading divorce recovery expert. Based in West Hollywood, California, The Divorce Detox™ Center offers national support (in person, by telephone and online) for anyone going through separation, divorce, marriage crisis and relationship issues.