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How Can I Achieve Deep, Restful, Phase IV Sleep?
Go to bed at the same time each evening.
Get up at the same time each morning.
Maintain a comfortable temperature in your bedroom.
Keep the bedroom quiet when sleeping.
Keep the bedroom dark enough. (Use dark blinds or wear an eye mask if needed).
Use your bed only for sleep and romance (not eating or TV).
When you go to bed, relax your muscles, beginning with your feet and working your way up to your head. Especially, relax the tongue.
Exercise daily.
Don't exercise just before going to bed.
Don't engage in stimulating activity just before bed.
Don't expose your eyes to bright light after sundown, i.e., computer monitors, tv, etc.
Reduce or Avoid caffeine. Remember that caffeine is present in chocolate, as well as regular coffee or tea, and most sodas.
Don't watch television in bed.
Do not be misled into believing that alcohol will help you acheive quality sleep.
Don't lie in bed awake for more than half an hour. Instead, get up, do some quiet activity, then return to bed when you are sleepy. Do this as many times in a night as you need.
Don't take sleeping pills.
You will acheive best results if you consistently apply the above principles
over a period of time. It may require two to four weeks for best results.
What about sleeping pills?
Sleeping pills may render you unconscious, but do not promote
deep, restful, Phase IV sleep. They are mainly used to treat the short term
insomnia that may occur as a result of temporary stress. Sleeping pills that you
can buy at the store are usually not effective. If you are older, taking
over-the-counter sleeping pills may be risky, because they can cause confusion.
If your doctor decides to prescribe a sleeping pill and you decide to take it,
use it only as directed. Taking more pills than prescribed will not make you sleep
better. Under most conditions, sleeping pills should not be taken for more than
two weeks, as they will likely make insomnia worse.
Are there any precautions I should take when using sleeping pills?
Sleeping pills cause drowsiness and poor balance, so be careful
about driving or doing other activities that may be dangerous. Don't drink alcohol
when taking sleeping pills.
If you're older, you're more likely to fall if you are taking sleeping pills. If you
have to get up at night to go to the bathroom, get up slowly, sit on the side of the
bed for a minute, and then walk carefully to the bathroom. Use good light. Either turn
on the lights or use a bright flashlight.
What Natural Supplements Promote Deep, Restful, Phase IV Sleep?
Serenity Natural Progesterone Cream - Apply a small amount to the nape of the neck at bedtime.
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Whole
Psyllium Seed Husks - This sticky form of
fiber absorbs toxins in the gut that would otherwise interfere with brain
chemistry and normal sleep patterns.
Carlson's Super Omega III Fish Oils - During sleep
the blood tends to become thick and sludge-like due to cleansing by the liver.
These essential keep the blood thin and also furnish choline for brain chemistry
Natural Vitamin E (400i.u.)- Also keeps blood thin.
5-HTP (100 mg.) -
Contains safe hydroxy-trytophan which is used by the brain to make continual, correct
levels of the sleep hormone (melatonin)
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