The Creative Dreamer's Journal and Workbook.
for a Good Night's Sleep
Finish eating no sooner than two hours before bed. A meal rich in carbohydrates
(like rice, potatoes, bread, or pasta) with very little or no protein,
will help to relax you. A baked potato eaten an hour before bed is a natural
winding down toward sleep after you've eating your evening meal. Avoid
television just before sleep; it's stimulating to the nervous system.
Try reading a good book, listening to soothing music, or talking with
a good friend, instead.
before bedtime, drink a glass of warm milk, it contains tryptophan and
calcium, natural sedatives.
you are anxious, try writing out your problems. Several studies have found
that people who keep a journal and record their troubles tend to feel
a warm bath (just a couple of degrees warmer than your body temperature)
for about 15 minutes. Staying in longer might lower your blood pressure
too much, and a hotter bath will actually stimulate your body and make
it harder to sleep.
these relaxing essential oils in an oil burner or in the bath: 5 drops
rose, 3 drops sandalwood or 6 drops lavender, 2 drops ylang-ylang. Lavender
mist sprays are available at many health food stores; spritz your pillow
before bed. Take a deep breath through your nose and hold it in. Close
your eyes, relaxing your facial muscles, and lightly press your fingers
together. Hold them that way for about 5 seconds, then slowly exhale through
your mouth. Relax your hands. Repeat several times until you feel relaxed.
relaxation once you're in bed can help you locate and release any remaining
tension spots in your body. Take
several deep breaths, imagining yourself sinking into the bed. Then, beginning
with your toes and progressing up your body to your shoulders, tense,
hold briefly, and release each part of your body. When you reach your
neck, lift it up off the bed and hold it for a few seconds, then let it
fall. Squeeze your eyes closed and release them, too.
Tonay, V.K. (1997). The Creative Dreamer's Journal and Workbook. Berkeley:
Celestial Arts/Ten Speed Press.