Tag Archives: SLEEP

30 Ways To Sleep Better Tonight


I know I have written on this subject many times but have not come up with 30 ideas to get a good nights sleep. Even if just one of them works then I have done my job.

I will tell you which ones I have used that do or do not work. As we have been told lack of sleep can contribute to obesity, diabetes, and a chronic bad attitude, and losing a job because of it.

These ideas come from a website call the ‘Greatest‘ it has some really good articles.

27 Ways to Get A Good Nights sleep.

  1. Have a bedtime routine – This one does work if you stick to it. Try to get to bed at around the same time every night when you can.
  2. Journal  – Write out stressful thoughts that are not allowing you to have a restful sleep before you go to bed. Then when in bed spend 5 minutes writing 5 things that have made you feel good that day. Now this works. It allows you to put your mind in better place before the head hits the pillow
  3. Tapping – Otherwise known as Emotional Freedom Technique (EFT).  Now this is my idea. I do it often when I am particularly bothered with something. This only takes a few minutes.EFT-Tapping-Points-c000d4a64

This is a diagram of the points to tap and if you click on the picture you can go to the website that will tell you more about it. This is worth it.

4. Chew some magnesium – I take a magnesium tablet but pumpkin seeds are good. Consume either 30 minutes before you go to bed.

5. Chamomile tea – Try it if you like it. I don’t.

6. Exercise – If you do this regularly it can reduce anxiety and improve sleep for those who suffer from insomnia. It has been proven another benefit from physical activity is that exercise is a form of meditation and can relax the mind while you are doing exercise and  you are not concentrating on the things that stress you out. Especially if you are exercising to music which I believe you cannot be stressed and listen to your favorite songs.

7. Work out early in the day – Yep I do this 5 days a week. I believe that it is better not to do too much exercise late in the after noon. Maybe a small walk but for me if I do rigorous exercise late in the afternoon gives me an adrenaline boost  and  peps me up for hours and I find it hard to go to sleep.

8. Power nap during the day – Works for me.

9. Bedroom for bedroom activities – Sleeping and sex nothing else. No TV, no computers, no phones, no business talk.

10. Snuggly environment – Spend a little extra on 800 thread sheets for summer, fluffy warm sheets for winter. Get that perfect mattress. Find the perfect pillows. Works for me.

11. Keep the bedroom cool – They say the best temperature is about 60 to 75 degrees. Not too cold. If it’s too cold I need a woolly hat on as my head gets cold. Not a sexy look I might add.

12. Try to get at least 7 hours sleep a night – 8 is better – Research shows that not sleeping enough can be linked to insulin resistance and of course diabetes.

13. Take a hot shower or bath – This helps the mind and body to relax. The rise and fall of  body temperature induces sleepiness.

14. Try to have a wake up time – This for me depends on what time I go to the gym. I always wake up early even in the weekends when I have no reason to get up. Always wake up with the sun.

15. Make up for lost sleep – This I have heard makes no difference but in my case if I have had a late night the night before I find I am in bed a little earlier the next night or I have a nanny nap during the day

16. Keep the caffeine drinks to the morning – Not a good idea before bed.

17. Dont Toss and Turn – They say get up for 10 minutes, go to the loo or go have a cup of warm milk or glass of water and go back to bed. Another idea is pick up your favorite magazine and look at some nice homes or fashion something to take you mind off what is making you toss and turn.

18. Medication check – Check you medication it may be making you sleepless. If so go see the doctor and get it changed. I don’t take medication so that is not my problem.

19. Pets on the floor – Don’t have your pet on the bed sleeping with you as the chances it is what could  be disturbing you. Make sure your pet has a nice comfortable bed on the floor and make sure he or she understands they are not welcome on the bed. I know its hard to do but once they are in the habit you will both be happy and you will not get grouchy with it.

20. Sleeping tracker – If you do have to have your smartphone in the bedroom or you could get one of those fitbit watches you are able to track your sleeping patterns. This can show you what may be disturbing your snooze time. I believe they are very good.

21. Listen to soothing music – You are able to get sound tracks of things like rivers, oceans, wind any thing that may make you feel peaceful and nod off to sleep. You can get that sort of gadget on Amazon

22. Sniff of Lavender – works well. I put a few drops on my pillow of pure lavender oil or spray what ever I have at the time,  every night.

23. Muscle relaxation – Now this works but takes a bit of concentration – You need to start with the feet and work your way up your body. Often by then you fall asleep. The idea is to tighten your muscle then relax. Like tighten your muscles in the feet for a few seconds then relax. Tighten the muscles in the calf of your leg then relax etc etc till you get to the head. By that time the chances are you are snoring.

24. Breath – Now this does work – well most of the time – I find by the time I focus on 4 deep slow breaths if am ready for sleep. I do this often with success. Actually if there is any for of anxiety you are facing even if you are not in bed a deep breath really helps to calm the nerves

25. Dim the lights – Any bright lights will disturb your sleep. If you have any electronics in the room turn them off at the wall. Especially if they are a ‘blue light’ they will cause disturbance in your sleep.

26. Sunlight your best friend – Make sure you get some sunlight during the day.  sunlight  keeps daytime fatigue at bay, leading to more sleepiness at bedtime. That good old Vitamin D the natural way is a must and good for you in moderation.

27. Shut that Computer down –  Artificial lights from computers, TVs, and cell phones might make it more difficult for the body to understand when it’s time to wind down. Try reading.

28. Drink something warm – Before you go to bed have some warm milk or milk and chocolate. Or just dark chocolate that sometimes helps.

29. Dream a little – This also works for me – I have a place that I go to when I am having trouble going to sleep. I visualize the sand and the track and the bushes on the way to my favorite beach. I visualize the waves the fish in the waves etc etc and off to La La land I go.

30. Wine – Glass of red before bed works for me







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Did You Know – 11/2/2015


  1. Global Warming – Hmmmm maybe notDid you know that NASA reported today that the amount of ice in the Antartica is growing. (Varney – Fox news)

The new Antarctic sea ice record reflects the diversity and complexity of Earth’s environments, said NASA researchers. Claire Parkinson, a senior scientist at NASA’s Goddard Space Flight Center, has referred to changes in sea ice coverage as a microcosm of global climate change. Just as the temperatures in some regions of the planet are colder than average, even in our warming world, Antarctic sea ice has been increasing and bucking the overall trend of ice loss.

“The planet as a whole is doing what was expected in terms of warming. Sea ice as a whole is decreasing as expected, but just like with global warming, not every location with sea ice will have a downward trend in ice extent,” Parkinson said.

To read the whole article click here


2. During President Barack Obama’s first term, the federal government accumulated more debt than it did under the prior 42 U.S presidents combined. – Just saying.

More than 63,300 manufacturing facilities in the United States have been permanently shut down since 2001.

Source – 20 surprising facts about the U.S. Economy –  By Elizabeth MacDonald –very interesting reading 


3. Study in Philadelphia USA, shows that 3/4 of the children by the age of 4 have been given their own tablet, smartphone or iPod. 

High percentage use it to send the children to sleep. 

As A Baby Boomer that seems shocking to me.

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4. When you were born, you were, for a moment, the youngest person on earth.

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5. Kissing burns 2 calories a minute. Undressing burns 8.

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6. A study measuring the effects of music found that cows produce more milk when listening to soothing music. They produce the most when listening to R.E.M’s “Everybody Hurts.”

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7. Sea otters hold hands when they sleep to keep from drifting apart.

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Did You Know – 10/20/2015

1. 1.8 million cases of type 2 diabetes Americans could be prevented by 2020 if we did one simple thing. Stop drinking sugary drinks. Especially soda. Even for a lean healthy person one sugary drink a day increased risk of diabetes by 18% over 10 years according to a study in the BMJ. 


2.That cinnamon has been found to be a great arsenal for shutting down the flu. Microbiologist Milton Schiffenbauer led a study that showed only cinnamon inactivated the virus Phi X 174 99.9 to 100% of the time in minutes. While this virus does not affect humans it is similar the viruses we do encounter like nasty colds, flu and even herpes. He suggests a tablespoon of cinnamon a day. Sounds good but I am thinking start off small, maybe a pinch in your coffee or a teaspoon in your smoothie, sprinkled on toast or muffin and maybe over dessert.

3.You can induce sex dreams by your sleep position; A study published in Dreaming found that people who slept face down on their stomach with their arms stretched above their head had more sexual dreams—including ones about affairs with celebrities

4.  Socks might be the weird key to your orgasm –  According to a Dutch study :  While measuring orgasms, they found that many of their female participants were uncomfortable due to cold feet. After they gave them socks, the percentage of those reaching orgasm rose from 50 to 80 percent.


5. More wool comes from the state of Texas than any other state in the United States.

6. Time passes faster for your face than for your feet (assuming you’re standing up). Einstein’s theory of relativity dictates that the closer you are to the centre of the Earth, the slower time goes – and this has been measured. At the top of Mount Everest, a year would be about 15 microsecond shorter than at sea level.


7. When Mahatma Gandhi once went to meet the King of Britain in a simple loincloth, a reporter asked him if he felt underdressed. Gandhi replied, “The King wears enough clothes for both of us.

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This is an article I read, about herbs that will assist you in having a good night sleep. If you suffer from insomnia like I do at times, you are grateful for any information that will help you with this condition. The first herb she writes about (Zizyphus) sounds interesting so will be off to Whole-foods tomorrow to see if I can find it. The reason I like it is that it is nourishing your body at the same time. I don’t have all those symptoms but I do find it hard to quieten the mind and fall asleep. Another thing that I am always afraid of is becoming to reliant on a sleeping aid. As usual I like to be in control.


The sleepytime herbs
by Toni Green, ND 02 Jun 2014

Insomnia can be a real nightmare as the clock ticks on and you’re awake to notice. Thankfully, herbs can help.

Zizyphus (Zizyphus spinosa)

Long used in traditional Chinese medicine (TCM) for its mild sedative action; from a TCM perspective, zizyphus nourishes the heart and calms the spirit, thus assisting with palpitations, irritability, dream-disturbed sleep, night sweats, or shallow, wakeful sleep. An International Journal of Clinical Pharmacology, Therapy, and Toxicology study showed that it improved mood and decreased nervous symptoms, while one in Clinical Therapeutics showed a significant improvement in sleep quality.

Valerian (Valeriana officinalis)

Traditionally used for treating nervous unrest, stress and anxiety, as well as insomnia, this herb contains several therapeutic constituents which may account for its sedative activity. According to a double-blind study in the European Journal of Medical Research, a group receiving 600mg of valerian extract showed comparable results to a group receiving 10mg of Serax, a pharmaceutical insomnia drug. Even better, those taking valerian had far fewer side effects.

Passionflower (Passiflora incarnata)

An important herb for insomnia caused by overwork, mental worry, or nervous exhaustion, it is wonderful for people who tend to wake frequently, and is excellent for children. Passionflower has also been traditionally used as an antispasmodic for treating neuralgia, seizures, hysteria, nervous tachycardia, and asthma. According to a Natura Medica study, a passionflower and valerian combination resulted in significant improvement in insomnia in 82 percent of patients, after just three weeks of treatment.

Lavender (Lavandula officinalis)

This is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bed time is recommended for all types of sleep disorders. The oil may also be used in a compress, or simply inhaled. A Lancet study found that people suffering from insomnia and depression had beneficial results with lavender. Lavender is also available as a tincture for internal use.

Lemon balm (Melissa officinalis)

According to a Journal of Medical Research study, this herb effectively reduced both anxiety and insomnia by creating a marked increase in alpha brainwave activity, which is associated with relaxation. It also increased the brainwave activity associated with attention, suggesting that it helped subjects cope with psychological and emotional stress. In another clinical trial, participants were given lemon balm for 15 days; at the end of the trial period, they reported a 72 percent reduction in anxiety, and a 39 percent decrease in insomnia.

D-I-Y with Toni: Nighty-night balm

40ml olive oil
10g beeswax
1 vitamin E capsule
20 drops lavender oil
10 drops lemon balm oil
10 drops chamomile oil
10 drops marjoram oil
Melt oil and wax together over low heat. Remove from heat and cool slightly. Add contents of capsule and oils. Stir thoroughly. Pour into glass jars. Label and cap when cold. To use: Rub a small amount into temples before bed.

SOURCE; Toni Green is a Newcastle-based naturopath, herbalist, and iridologist. www.naturalhealthsolutions.net.au

The Night-night balm would make a great gift to any friend you know that has a problem with sleeping. Mind you some of those oils are not cheap to buy but if they work its worth it.

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Some Sleep With A Teddy Bear This Boy Sleeps with His Golf Clubs

This little boy is an inspiration to all children that say “I Cant”

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The Three Stages Of Sleep


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October 5, 2014 · 9:17 PM

Caught Napping!

An Australian Blue Heeler goes to sleep on top of the flock it has herded

An Australian Blue Heeler goes to sleep on top of the flock it has herded

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