Barbara L. Heller - How to sleep soundly tonight 250 simple and natural ways to prevent sleeplessness

The mission of Storey Publishing is to serve our customers by publishing practical information that encourages personal independence in harmony with the environment.

This publication is intended to provide educational information for the reader on the covered subject. It is not intended to take the place of personalized medical counseling, diagnosis, and treatment from a trained health professional.

Edited by Deborah Balmuth and Karen Levy

Cover design by Leslie Constantino

Cover photograph Matthias Kulka, The Stock Market

Text design by Susan Bernier and Jennifer Jepson Smith

Line drawing on pages vi and 180 by Paul Hoffman

Indexed by Eileen M. Clawson

Copyright 2001 by Barbara L. Heller

Ebook production by Slavica A. Walzl

Ebook version 1.0

January 31, 2020

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Library of Congress Cataloging-in-Publication Data

Heller, Barbara L.

How to sleep soundly tonight: 250 simple and natural ways to prevent sleeplessness / by Barbara L. Heller.

p. cm.

ISBN 1-58017-314-4 (alk. paper)

1. Sleep Popular works. 2. Sleep disorders Popular works. I. Title.

RA786.H45 2001

616.8'498dc21 00-052220

CIP

To my daughter, Rebecca

Heartfelt thanks to my wonderful circle of supporters: Phyllis Heller, Paula Kephart, Susan Maguire, Suzanne Massa, Zach Rosen, Barbara Ruchames, Bob Ruchames, Tess Taft, and Irene Zahava. I appreciate your friendship and your generous assistance. Thanks also to Gretchen Adams, Melissa Collins, Jessie Eisenberg, Kathy Grandison, Kristen Stiles, and Janet Wilson for your suggestions. I love public libraries and greatly appreciate the enthusiastic assistance of the reference desk staff at the Binghamton Public Library and my friendly and helpful local librarian, Ramona Bogart, at the Afton Free Library.

I am indebted to all those who have shared their sleep challenges with me in psychotherapy, during workshops, and through the Women Sharing Sleep Stories survey. I have also learned a tremendous amount from the written work of the premier sleep researcher and educator Dr. William Dement.

Thanks to the entire team at Storey, especially my editors, Deborah Balmuth and Karen Levy.

And, as always, my gratitude to my family: my sleep partner, Alan, and my daughter, Rebecca. Although it has been a challenging summer, I will remember how many times you each reread the manuscript. I cherish your love and support.

A night of refreshing sleep is one of lifes sweet pleasures. Deep and restful sleep provides the foundation for our active lives and gives us energy to appreciate joyful times. Simply put, good sleep prepares us for great days.

As a psychotherapist and educator for the past two decades, I have spoken with many sleep-challenged clients, students, colleagues, and friends. And I have experienced periods of sleep problems, as well. I know that most sleep troubles caused by stress, travel, illness, and physical changes are temporary. For occasional or periodic insomnia, self-help strategies can provide relief.

This book includes summaries of current research and suggestions for how to get a good nights sleep. Read on to:

• Identify physical and cultural obstacles to sleep
• Alter your negative attitudes about sleep
• Assess your own sleep problems
• Learn habits that enhance sleep
• Dream up an inviting sleep environment
• Learn how to relax with deep breathing, meditation, yoga, visualizations, and other calming techniques
• Discover natural herbal and homeopathic sedatives
• Enjoy recipes for tranquil herbal baths, sleep pillows, and room sprays
• Decide whether or not to consult a professional

What do you have to lose? Certainly, no more of your precious slumber. And what do you have to gain? Deep and restful sleep and the health and energy it creates. With this book on your nightstand, youll sleep soundly every night!

Barbara L. Heller, M.S.W.

1. Have a bowl of cereal or a slice of bread 40 minutes before bedtime.
2. Make sure your bed isnt in a direct line with a door or a bathroom. Dont place your bed under beams and dont store items underneath your bed.
3. Drink a cup of chamomile tea or try another safe herbal sedative.
4. Put on warm, fluffy socks or place a hot-water bottle near your feet.
5. Decorate with peaceful artwork.
6. Set the temperature to 65F (18C).
7. Indulge in soft sheets, fluffy pillows, and a plush comforter.
8. Hang room-darkening curtains to shield bright streetlights.
9. Inhale the scent of lavender from a lavender-scented sleep pillow placed between your regular pillow and pillowcase.
10. After you are tucked in, count your blessings, count your breaths, or count backward from 100.

If you heard about a new product guaranteed to increase health and productivity, would you purchase it? If the local gym promoted exercise classes that ensured improvement in your mood and behavior, would you sign up? Well, there is an activity, which can be practiced almost anywhere and at no cost, that can provide these benefits and more. The activity is sleep, and it can reward you with increased health and energy, and a fresh perspective.

Sleep is the physiological function that helps nourish our mind, body, and soul. It is essential for good health and upbeat spirits. During slumber, we experience memory consolidation and physical restoration and growth. Sleep also helps us recover from illnesses and enhances our resistance to disease.

Sound sleep can greatly improve our daily lives. When we wake from restful, refreshing sleep, we feel renewed and ready to face the day ahead. In addition, being well-rested enhances our mood, our ability to learn, and our coping skills. It also increases our capacity for communication, creativity, and concentration. When we increase the quality of our sleep, we age more gracefully.

[People] cannot long survive without air, water, and sleep.

Thomas Szasz, M.D.

Get more sleep! This is not often a rallying cry, or the topic of fantasies. Although other bedroom activity is given more press, better sleep gives you more energy, improves your mood, makes you less prone to accidents and less irritable, and increases your life span. And those benefits may also make you feel more romantic.