Real Music’s featured wellness CD this month is Liquid Mind VIII: Sleep. Chuck Wild, a foremost expert in musical health solutions, designs his Liquid Mind Musical Healthcare™ compositions to help people relax, reduce their anxiety and get quality sleep. Chuck shares with us his tips on getting to and staying asleep.
Sleep Tips from Liquid Mind®
We all lead different lives, have varying levels of stress, health and metabolism, but one thing we all have in common is the need for a healthy night's sleep. If you consistently have a problem sleeping, or staying asleep, these suggestions may help, however, it is best to contact a healing professional to rule out a causal underlying medical condition. The following is a collection of some common sense (and some scientifically proven) tips for setting ourselves up for success in getting a good night's sleep. Many of them have been useful to me over the years, feel free to take what you like and leave the rest:
• Many studies show a health benefit and higher quality of sleep from having routine sleep/wake times. Try going to bed and waking up at the same time(s) each day.
• Lower the lights in your sleeping and living areas at least thirty minutes before bedtime to help set the stage for a good night's sleep. • Try to sleep in complete darkness, and keep your bathroom night-light to a safe minimum brightness. Any light during the night tells your brain it's time to wake up, leading to confused body rhythms. Black-out window shades are widely available.
• Research studies have shown that listening to relaxing music 45 minutes before bed improves quality of sleep in older adults.
• Most sleep authorities suggest avoiding late night eating.
• Avoid stimulating activities like television or work just before going to bed, as they can disrupt time-to-sleep and quality of sleep. Instead, a few minutes of a simple clearing meditation (like slowly counting to 10, counting 1,2,3 etc. for each breath in and out) can set the stage for a peaceful night's sleep.
• If possible, keep your bedroom and bathroom free of reminders of work.
• If you enjoy reading before bed, choose your subject matter carefully, not to stimulate, but rather to relax.
• Minimize nitecaps: Though alcohol has a short term drowsiness effect, it may reduce sleep quality as the alcohol wears off, interrupting the healing and regenerating stages of sleep.
• Try to avoid drinking lots of liquids just before bed (unless you are dehydrated) to minimize the likelihood of awakening during the night.
• Say a calming affirmation just as you lay down each night, for example: "I let go of all the day's activities and now enter a relaxing, regenerating and healing sleep."
Chuck Wild, Real Music artist and composer of Liquid Mind relaxation music albums
These sleep tips are based on Chuck’s own experience over the years. They are no substitute for competent medical treatment. If you have a serious condition, see a healing professional now. No liability for improper use of these sleep tips is assumed or implied.
For more tips from Liquid Mind Musical Healthcare™ visit http://www.liquidmindmusic.com/