32) SEEK EMOTIONAL SUPPORT FROM FRIENDS
People in tense situations have a less harmful physical response when in the presence of a friend. Emotional support provided by the presence of a friend or companion can make the situation less stressful for the heart.
33) PRACTIVE COPING SKILLS FOR A LIFETIME
There is evidence that those who cope the most positively with stress consider it natural for things to change. They anticipate change as a useful stimulus to development. Consequently, they suffer less from psychological signs of stress.
34) AVOID BOREDOM
Boredom can cause as much personal stress as pressure does, and the effects may be even worse. Drug addiction, for example, can often be traced to boredom. The best way to avoid boredom is to always be learning something new and planning something to look forward to.
Helpful hint: Wean yourself from mental opiates such as soap operas and pulp fiction.
THE IMPORTANCE OF SLEEP
Sleep refreshes the mind and body. It’s a prime time for healing and tissue renewal, since it’s the time when cell division and protein synthesis are fastest and the body’s immune system is at its most efficient. Sleep also appears to aid memory. Many of the above tips on stress will help you get a good night sleep. Here are some other tips as well.
35) RECOGNIZE AND ACCEPT INDIVIDUAL SLEEPING PATTERNS
Some people do fine on four hours of sleep, some needs ten. Remember, as you get older, you may require less sleep. Increased daytime drowsiness, lighter sleep and frequent awakenings during the night are all common in older people. But overall, your sleep shouldn’t change much as you age.
36) DRINK A WARM GLASS OF MILK
Warm milk contains an amino acid called L-tryptophan that has been shown to stimulate a brain compound called serotonin, which may fight depression, kill pain and aid asleep. Cheddar cheese, peanuts, turkey, tuna are also good sources of L-tryptophan. L-tryptophan tablets are also available. Consult your doctor before taking the tablets though, because they don’t work for everyone.
Eating foods high in complex carbohydrates releases insulin that in turn helps clear the way for L-tryptophan to be carried to the brain.
37) DON’T EAT TOO MUCH OR TOO LITTLE BEFORE BEDTIME
Digesting a large meal stimulates the body, lightens sleep and arouses the sleeper. Eating too little leads to knowing hunger pains that can cause restlessness and a poor night’s sleep. Try eating a banana with a glass of milk or even a small tuna sandwich if you’re hungry right before bedtime.
38) REVIEW ALL DRUGS AND MEDICATIONS
Nicotine and caffeine in your body can increase the amount of time it takes you to fall asleep.
The main ingredient in over-the-counter sleeping pills is actually an antihistamine, which may produce some potentially serious side effects if used for prolonged periods. It can cause glaucoma to worsen, produce irregular heartbeats and urinary problems. Antibiotics, or any prescription, may also disturb sleep. Check with your doctor or pharmacist if you experience any sleep disturbances while taking medications.
And forget that “nightcap” – it can ruin your night. Although alcohol initially induces sleepiness, after two or three hours it arouses your nervous system to higher level than before and you actually become more awake and restless.
39) REFINE YOUR SLEEP ROUTINE
Your body functions on a normal circadian rhythm (your “body clock”) that tells it when and how much sleeps it needs. Develop a normal sleep routine in-sync with your body’s own natural rhythm.
*Don’t Go To Bed Until You’re Sleepy. Do something relaxing until you feel tired.
*Develop Your Own Sleep Rituals. Close all the windows, lock the doors, wash up, read a book. Sleep rituals prepare you psychologically as well as physically for sleep.
40) KEEP YOUR WAKE-UP TIME CONSISTENT
Get up at the same time every day regardless of what time you go to sleep. This accomplishes two things: It resets the body’s circadian rhythm so that it expects to get up from sleep at the same time tomorrow, and it synchronizes all other sleep and wake cycles.
Also, if you take a nap during the day, follow a regular schedule. Keep it short – about 30 minutes – and plan it for late in the morning or early afternoon.
41) GET SOME EXERCISE DURING THE DAY
You’ll fall asleep easier and sleep better if you get some exercise during the day. But do it in the late afternoon or early evening since strenuous exercise can stimulate the cardiovascular and nervous system for hours, making it difficult for you to relax. And exercise in moderation.
42) INCREASE YOUR MENTAL ACTIVITY
Isolation, boredom and lack of social contacts can all disrupt sleep. Get involved in a project or do volunteer work. Do something to keep your mind active and stimulated.
43) INCREASE YOUR MENTAL ACTIVITY
Isolation, boredom and lack of social contacts can all disrupt sleep. Get involved in a project or do volunteer work. Do something to keep your mind active and stimulated.