Natural Sleep Techniques to Help Cancer Patents

Natural Sleep Techniques to Help Cancer Patients Sleep Better Sleep Hygiene Make lifestyle changes: Avoid caffeine and alcohol later in day; Abstain from smoking; Getting regular exercise. Avoid television, computers, phone, and tablets an hour or two before going to sleep. Instead use this time to achieve a deep state of relaxation. Stimulus Control Therapy Focus on removing stimulants in a your environment that make it difficult to sleep well. A bedroom should primarily be used for sleep and sex. Do not use your bed for non sleep activities such as watching television, reading or using your tablet in bed. In this way your mind becomes conditioned to associate the bed only with sleeping or intimacy. Sleep Restriction This new technique seems counter intuitive. The first step is to intentionally create sleep deprivation by going to bed later, or getting up earlier. When the allotted time for sleeping is reduced, there is a greater chance that you will sleep without waking. Gradually, the sleep time is extended. Mindfulness Training Studies show practicing meditation, yoga and/or other mind-body awareness techniques may improve sleep, especially when practiced just prior to going to bed. When the body achieves a deep state of relaxation and the mind is disengaged from stressful thinking patterns, the whole person is released to a deeper, more peaceful sleep. Environmental Factors Evaluate the layout of your bedroom for factors that contribute to sleeplessness. Make sure the room is fully dark - get blinds or shades to block out any extraneous light. Use earplugs to block sounds. Tidy your room before sleeping, a chaotic environment contributes to mental stress. Passive Awakening If you awaken in the middle of the night, don't worry. Relax. Rather than getting worried and stressed out trying to go back to sleep, simply accept that you are awake and avoid trying to fall back asleep until your body decides it is ready.